12/9/17

CrossFit Boro – CrossFit

Warm-up

3:00 min row or bike

banded overhead distraction

3 rounds

20 sec rope hang

20 sec handstand hold

20 plank hold

10 hang snatches

5 burpees

A: Metcon (3 Rounds for reps)

3 Stations

Teams of 3

Station 1:

10 min AMRAP

20 cal row

1 rope climb each

REST 2 MIN

Station 2:

10 min AMRAP

30-24-18-12-6

Wall Walks

Weighted Abmat Sit Ups

REST 2 MIN

Station 3:

10 min AMRAP

21-18-15-12-9-6-3

Hang Snatch

Bar Facing Burpees

Mobility

pick 2 mobility movements to do on your own

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