9/14/18

CrossFit Boro – CrossFit

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A: Metcon (Weight)

EVERY 2 MIN FOR 18 MIN:

STATION 1: 12 DB BENCH

STATION 2: 12 RING ROWS

STATION 3: 40 SEC SIDE PLANK EACH SIDE

**SO 3 ROUNDS OF ALL

B: Metcon (Time)

3 ROUNDS

15/10 CAL BIKE

10 DB PUSH PRESS (RIGHT)

10 DB PUSH PRESS (LEFT)

10 MATADOR DIPS

Mobility

blue angel

banded overhead distraction

Conditioning

2 ROUNDS

50 CAL SKI

REST 90 SEC

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