12/16/17

CrossFit Boro – CrossFit

Warm-up

2:00 on rower or bike

15 PVC pipe passthroughs

10 leg swings in all directions

3 rounds

10 sec plank hold

8 lunges

6 push ups

4 russian swings

A: Metcon (AMRAP – Rounds and Reps)

30 min AMRAP

Partner Leapfrog

Buy In: 80 cal row

THEN

20 Abmat Sit Ups

20 DB Snatch

20 Push Ups

20 Lunges

20 Goblet Squats

20 Plank Reaches

20 Russian Swings

Mobility

roll out what is sore on your own

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