3/10/18

CrossFit Boro – CrossFit

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Warm-up

Dynamic Warm-Up

To Wall and Back:

high knees

butt kicks

frankensteins–>jog back

lunge and twist–>jog back

walking quad stretch–>jog back

3 sprints (down and back is 1)

THEN

10 leg swings (front to back, side to side)

20 PVC pipe passthroughs

2 rounds

10 handstand hold shrugs

10 sec plank hold

10 push ups

10 sec hollow hold

A: Metcon (AMRAP – Rounds and Reps)

25 MIN PARTNER AMRAP

**break up work as needed**

30 HSPU/10 Wall Walks

100ft Bear Crawl

30 Slamballs (30/20)

100ft Bear Crawl

30 Flutter Kicks (each)

100ft Bear Crawl

30 DB Floor Press (45/25)

100ft Bear Crawl

50ft Reverse Toss w/ Slamball*

100ft Bear Crawl

30 sec Plank Hold (each)

*reverse toss performed out back from roll up door to back corner door

Mobility

banded overhead distraction

couch stretch

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