12/22/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

4 ROUNDS

10 GHD SITUPS

10 RING DIPS

Warm-up

Dynamic WU (to wall only):

High knee pulls

Lunges

Inchworms

2 rounds:

20 DU

10 Leg swings front/back

A: Metcon (4 Rounds for time)

4 ROUNDS OF

15/12 CAL BIKE

2 MIN REST

B: Metcon (AMRAP – Rounds and Reps)

24 MIN AMRAP

100 JUMP ROPES

90 ABMATS

80 WALKING LUNGES

70 PLANK REACHES

60 GOBLET SQUATS

50 RING ROWS

40 RUSSIAN SWINGS

30 PUSH UPS

20 T2B

10 D BALL TO SHOULDER

Mobility

Choose 2 MOBs YOU NEED TO DO

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