WHAT HURRICANE? WE’RE STILL WORKING OUT!

CrossFit Boro – CrossFit

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Warm-up

banded overhead distraction

1:30 on rower or bike or 200m run

2 rounds

5 slam balls

5 kipping swings

10 sec hollow hold

A: Metcon (Time)

Partner WOD

**break up work how you want to, but must be completed in order**

1,000m row

100 slam balls

1 mile run

80 T2B

50 cal bike

100 abmat situps

500m row

40 slam balls

800m run

20 T2B

25 cal bike

Mobility

lateral seam smash

foot smash

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