6/19/17

CrossFit Boro – CrossFit

View Public Whiteboard

Endurance Class

Slam Ball Fun (30/20)

24 min AMRAP

200m run with slam ball

25 situps with slam ball

20 step ups with slam ball

15 burpees with slam ball

10 wallballs with slam ball

*If drop slam ball, 200 meter run after 24 minutes. Add all drops together.

L2 Skill/Strength

5 ROUNDS

5 WEIGHTED PULLUPS

10 GLUTE HAM RAISES

REST 1 MIN

Warm-up

banded overhead distraction

1:00 bike

2 rounds

5 S2OH

5 russian swings

5 burpees

A: Metcon (Weight)

EMOM FOR 6 MIN

4 STRICT PRESS @ 65%

+

4 PUSH PRESS

B: BANDED PULL DOWN AND APARTS (4 X 15 BANDED PULL DOWN AND APARTS)

C: Metcon (AMRAP – Rounds and Reps)

15 MIN AMRAP

15 RUSSIAN SWINGS @ 70/53

10 BURPEES

15 CAL BIKE

Mobility

couch stretch

tricep smash

Leave a comment