Creed Bratton

CrossFit Boro – CrossFit

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A: RDL (10 X 4 RDL @ 50-60% DEADLIFT MAX)

https://www.youtube.com/watch?v=GZAKFRNtxLY

**FOCUS ON STAYING AS TIGHT AS POSSIBLE

REST 1 MIN BT ROUNDS

B: Metcon (Weight)

EVERY 30 SEC FOR 20 ROUNDS

1 DEADLIFT + 3 SEC LOWER TO THE KNEES + HANG CLEAN FROM KNEES
**USE A WEIGHT THAT ALLOWS YOU TO WORK ON GOOD FORM RATHER THAN HEAVY WEIGHT. WE WILL BE BUILDING ON THIS OVER COMING WEEKS

C: Metcon (AMRAP – Rounds and Reps)

10 MIN AMRAP

12 HAND RELEASE PUSH-UPS

12 PLATE GROUND TO OH @ 45/25#

12 ABMATS W/ 45/25 PLATE **ARMS CROSSED OVER CHEST

Mobility

Metcon (Time)

30-sec Seated Figure Four, each leg (https://youtu.be/ovcsRtTh5lc)

30-sec Half Straddle Cobra, each leg (https://youtu.be/yI0wvg7yGLw)
If you completed 30 seconds of each stretch on both sides of your body, log 2:00 as your score.

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