9/29/18

CrossFit Boro – CrossFit

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Warm-up

Warmup

200 m jog

Dynamic Warmup

Samson lunges to wall

High knees back

Ballerinas to the wall

Frankensteins back

Bear crawl to wall

Inchworms back

2 Rounds

5 KB swings

5 Burpees

5 lunges

5 abmats

5 kipping swings ending in pullup

A: Metcon (AMRAP – Rounds and Reps)

Partner WOD

AMRAP 25 minutes

Buy in – Row 1000 Meters – One partner on the rower and the second holding plank. When plank breaks down partners switch

• 20 Russian KB Swings 70M/53W

• 20 Burpees

• 20 Pull Ups

• 20 Lunge Steps holding slam ball (30/20)

• 20 Abmats

• 400 Meter Run together.

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