“11/5/13”

BOX – CrossFit

View Public Whiteboard

Boro Warm up 3 (No Measure)

row 250m

20 PVC pass throughs
15 air squats
10 leg swings (facing forward AND sideways)
5 no push up burpees

” 2 for Tuesday! ” (Time)

4 Rounds:

100m run
10 goblet squats
10 HSPU

rest 5 mins THEN…

4 Rounds:

10 strict pull ups
20 DU (100 SINGLES)
10 perfect push ups

Cool Down – Recovery

AD OR ROW FOR 5 MINS

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