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CrossFit Boro – CrossFit

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L2 Skill/Strength

4 ROUNDS

WAITERS WALK EACH X 100M

**COUNTER BALANCE KB IN FARMER CARRY POSITION

12 CALS ON BIKE AFAP

REST 2 MIN

Warm-up

k star

pigeon

20 PVC pipe passthroughs

3 rounds

5 wallballs (to target)

10 DUs

A: Metcon (Weight)

EMOM FOR 14 MIN

MIN 1: 13 WALLBALLS TO TARGET

MIN 2: 5 DB THRUSTERS @ 30/20
**WHOLE CLASS IS SHOOTING TO TARGETS, PARTNER UP AND ALTERNATE MINUTES AT THE WALLBALL STATION IF NEEDED

B: Metcon (Weight)

EMOM FOR 14 MIN

MIN 1: 30 DU

MIN 2: 5 D BALL TO SHOULDER @ 120/80

Mobility

side deltoid smash

anterior shin smash

Core

4 ROUNDS

75 FLUTTER KICKS

45 SEC RIGHT SIDE PLANK

25 SUPERMAN

45 SEC LEFT SIDE PLANK

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