10/9/14

CrossFit Boro – CrossFit

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10/9/14 (No Measure)

250m row

15 PVC passthroughs

6 min CFB freeze tag (Coach picks 1-3 athletes to be “it”…if you are tagged you must do 10 squat jumps

before you can resume playing

DB Pullovers (4 x12)

DB PULLOVERS

4 X 12 @ MOD HEAVY

REST 90 SEC

Metcon (2 Rounds for reps)

6 MIN AMRAP

10 DB PUSH PRESS @ 35/20+

12 NO PUSH UP BURPEES

14 SQUAT JUMPS

REST 4 MIN

X2

Mobility

Couch stretch

Banded hip opener

Lateral seam smash

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