10/11/18

CrossFit Boro – CrossFit

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Warm-up

2:00 row/bike

banded hamstring floss

banded overhead distraction

30 banded good mornings

THEN GET INTO PARTNERS AND GET A BAR OUT

2 rounds

5 synchro bar facing burpees

5 partner RDLs

5 partner deadlifts

THEN WARM-UP TO WEIGHT FOR DEADLIFTS

A: Deadlift (8 x 3 HEAVY ACROSS ALL SETS)

REST 75 SECS

B: Metcon (Time)

3 person team WOD – 15 min cap

50 synchro deadlifts

50 synchro bar facing burpees

40 synchro deadlifts

40 synchro bar facing burpees

RX: 275/185

Scaled: 185/155

2 people working synchro

1 person resting

Mobility

psoas smash

blue angel

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