3/17/16

CrossFit Boro – CrossFit

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Warm-up

400 m Run easy

6 lunges

6 hollow rocks

6 KBS

18 DU

Metcon (AMRAP – Rounds and Reps)

22 Min AMRAP

100 walking lunges

80 DU or 200 singles

60 cal row

40 russian swings (53 green/ 35 yellow)

20 hollow rocks

Mobility

Gut smash with KB (lay on back and put KB on lower abs….move around/ rotate torso)

Glute smash with LAX ball

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