10/9/18

CrossFit Boro – CrossFit

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L2 Skill/Strength

2 ROUNDS

8 GLUTE HAM RAISES

12 REVERSE HYPER @ 40% BS MAX

REST 2 MIN

A: Back Squat

BUILD TO 1RM BACK SQUAT

3 @ 80%; REST 60

2 @ 85%; REST 75

1 @ 90%; REST 90

1 @ 93%; REST 90

1 @ 97%; REST 90

1 @ NEW MAX

B: Metcon (Time)

30-20-10

CALS ON BIKE

BOX JUMP OVERS

HAND RELEASE PUSH UPS

Mobility

blue angel

quad smash

Conditioning

20 MIN ON BIKE @ CONVERSATIONAL PACE

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