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CrossFit Boro – CrossFit

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Warm-up

200m row

3 rounds:

4 Kipping swings

4 KBS

12 sec HS hold

Metcon (AMRAP – Reps)

*Parnter Leap Frog

Rep scheme:

1…2…3…4…etc… (Like Death by…)

32 min AMRAP:

250m row

Dball to Shoulder (80/50)

Pullups

KBS (53/35)

HSPU

Mobility

Choose one HIP mob

Choose one shoulder mob

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