“9/18/14”

CrossFit Boro – CrossFit

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“Sept 18, 2014” (No Measure)

250m row

3 min AMRAP:
5 no push up burpee
5 V ups
5 KBS
5 squats

Metcon (AMRAP – Rounds and Reps)

24 MIN AMRAP:

10 NO PUSH UP BURPEES
12 ABMATS
14 WALLBALLS
16 RUSSIAN SWINGS(70/53)
18 SQUAT JUMPS
20 SEC WAITERS WALK(70/53)

Mobility

400m row – IMMEDIATELY AFTER THE AMRAP

T-spine mob
https://www.youtube.com/watch?v=k2j1cGdFAhM

Ankle mob
https://www.youtube.com/watch?v=_Gwgm3s2EQ0 (2:55 mark)

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