SaturTREY

CrossFit Boro – CrossFit

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Warm-up

Banded hip extension

Bottom KB squat

4 X 50 ft sprints (rest few seconds between)

2 rounds:

8 KBS

8 BJ

Conditioning

10 rounds:

:20 Sprint (100% effort)

:60 rest

REST 8 minutes…

B: Metcon (AMRAP – Rounds and Reps)

*One partner working at a time

**Both partners complete all reps of all movements

14 minute AMRAP:

100 ft Farmers carry M – 45, F – 25

10 Goblet squats 53/35

10 Ring/Bar pushups

10 Single arm KBS 53/35

10 Box jumps 24/20

Mobility

Forearm mob

PICK ONE MORE!!

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