9/1/18

CrossFit Boro – CrossFit

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Warm-up

Head/neck movement from SpinalFit

Spinal Basics – Two Rounds

(head, neck and shoulder)

Y-W-T-L – Hold Positions for 20 seconds

PVC Progression

Snatch Grip Passovers

Snatch grip Hot Pockets

Back scratchers

Field Goal Kicks

Basic Warmup

High Knees

Bottom Kicks

Samson

10 alternating Down Dog and Cobra

Squats on rig

Warm-up for AMRAP

2 Rounds

5 KB Deadlift (teach)

5 abmats

5 Wallballs

A: Metcon (AMRAP – Rounds and Reps)

Partner WOD AMRAP (Rounds and Reps)

35 Minute cap

200m Run Consecutive Runs – Tag Partner (Do Fast)

Crazy 8s (Break any way you want)

80 Wallballs

80 Burpees over Box (24/20)

80 Abmats

80 Air Squats

80 Slamballs (30/20)

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