4/13/19

CrossFit Boro – CrossFit

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Warm-up

Down and Back:

High Knees

Butt Kicks

Frankenstiens (down)

Samson Lunge (back)

Karoke

Run x 3

THEN

3 rounds

5 KB Swings

5 Air Squats

5 Push Ups

5 Kipping Swings

A: Metcon (Time)

Partner Workout for Time

One partner works at a time…Break up

work as needed

Run around building both partners go in opposite directions but

can only enter together

100 Kettlebell Swings (53/35 Russian)

100 Air Squats

100 Push-ups

100 cal bike (scale: 75 cals)

100 Burpees

Run Around Building

100 Pull ups (scale: ring rows)

100 Abmats

100 cal Row (scale: 75 cals)

100 Lunges

100 Slam balls (30/20)

Run Around Building

Mobility

couch stretch

banded overhead distraction

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