12/15/18

CrossFit Boro – CrossFit

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Warm-up

High Knees

Butt Kicks

Frankensteins

Samson Lunge

Inch Worm

Bear Crawl

Karaoke

Sprint x 3

3 rounds

2 burpees

4 air squats

6 KB swings

Core

Tabata Planks x 3

Plank, Side Plank, Hollow Hold, Side Plank

A: Metcon (AMRAP – Reps)

Card Game w/ A Twist

Teams of 3

25 min AMRAP

*1 person draws a card and completes the movement (complete 2 cards before rotating)

* 1 person on bike accumulating calories

* 1 person resting

Hearts – DB Hang Clean & Jerk (50/35)

Diamonds – Burpees

Spades – Lunges w/ KB (53/35)

Clubs – American KB Swings (53/35)

Jokers – 400m Run (done as a team)

**Ace = 15 reps

**K, Q, J = 12 reps

***if your team finishes going through the deck of cards, AMRAP of cals on bike

Mobility

quad smash

banded overhead distraction

couch stretch

side deltoid smash

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