“12/2/14”

CrossFit Boro – CrossFit

View Public Whiteboard

(No Measure)

400m run

20 arm circles forward

20 arm circles backward

10 kipping swings

10 pushups

10 KBS

10 lunges

5 burpees

A: DB pullovers (4×12 )

B: Toes-To-Bar (3×12)

C: Metcon (2 Rounds for reps)

17 MIN RUNNING CLOCK:

0-10 MIN

AMRAP

200M RUN

12 PUSH UPS

12 KB SWINGS @ 70/53

10-17 MIN

AMRAP

10 BURPEES

20 WALKING LUNGES
***THE RUN COUNTS AS 1 REP, IF YOU DO NOT COMPLETE THE RUN AT THE END, IT DOES NOT COUNT AS A REP

Mobility

Couch stretch

Lateral seam

Pec smash w/ LAX on rig

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