5/22/17

CrossFit Boro – CrossFit

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Endurance Class

35 Min AMRAP

100m run

10 wallballs

20 walking lunges

10 cal row

10 step ups

100 DUs

10 plate to OH (35/25)

10 cal bike

10 sit ups

L2 Skill/Strength

5 ROUNDS

A1- 100M/ARM WAITERS WALK WITH SMALL DB IN OTHER HAND

A2- 5 RING ROWS @ 3030 TEMPO

Warm-up

200m Run

Partner Hanging T-spine Mob

20 DUs

10 Overhead Wall Squats

2 rounds

5 Wallballs

5 Kipping Swings

A: Overhead Squat (6 X 2 OHS)

REST 75 SEC

B: Metcon (No Measure)

10 MIN EMOM

MIN 1: 20 DU

MIN 2: 6 C2B PULLUPS

C: Metcon (Time)

ESTABLISH CAP AT EACH CLASS WITH HOW MUCH TIME IS REMAINING

3 ROUNDS

400M RUN

35 WALLBALLS

7 BAR MU

Mobility

quad smash

foot smash

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