12/2/17

CrossFit Boro – CrossFit

Warm-up

400m run

3 rounds

5 air squats

5 push ups

30 sec superman hold

10 jumping jacks

A: Metcon (AMRAP – Rounds and Reps)

25 min AMRAP Partner WOD

10 squat jumps

200m run

20 push ups

200m run

30 supermans

200m run

40 side lunges

200m run

50 jumping jacks

200m run

**EACH PARTNER DOES EACH MOVEMENT AND RUN

EX:

PARTNER 1 – 10 SQUAT JUMPS AND 200M RUN

PARTNER 2 – 10 SQUAT JUMPS AND 200M RUN

PARTNER 1 – 20 PUSH UPS AND 200M RUN

PARTNER 2 – 20 PUSH UPS AND 200M RUN

ETC.**

**partner not working is rotating through holding a plate overhead (25/15), holding a plank, and holding a bottom squat while other partner completes work**

Mobility

foot smash

blue angel

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