“10/2/14”

CrossFit Boro – CrossFit

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“Oct 2, 2014” (No Measure)

To wall:
High knee lunges
Flamingos (1 leg RDL)
Frankensteins
High knees
Butt kickers
Side shuffles

A: Metcon (AMRAP – Rounds and Reps)

SHUTTLE RUN AMRAP FOR 6 MIN:

2 – 20FT SHUTTLE RUN
4 – BURPEES
6 – PUSH UPS
REST 5 MINS THEN…

B: 1 mile run (Time)

REST 5 MINS THEN…

C: Metcon (AMRAP – Reps)

1 max set of UB push ups

Mobility

Hamstring smash w/ roller

Calf smash

Foot strumming w/ LAX ball (pg. 1057-1058)

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