August 17, 2019

CrossFit Boro – CrossFit

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A: Warm-up (No Measure)

Warm-up

Two Rounds

Jog from one end by rig to other

Skip one end to other

Karaoke One end to other

Then

5 Cals Bike

5 Abmat Sit ups without weight

5 Shoulder to Overhead with bar

5 RDLs

5 Cals on Rower

B: Metcon (AMRAP – Rounds and Reps)

Workout

AMRAP 30 minutes (Split work based on fatigue)

Buy in

200m run in tandem passing the wallball

Then

80 Cals Bike (one partner works and the other holds a dip hold or

a bench hold)

80 Abmat sit ups with plate 35/25 (partner does hollow hold)

80 Shoulder to Overhead (95/65) Partner holds plank

80 Deadlifts (men add two 25s and women two 15s to bar) Partner does wall sit

80 Cals on Rower (partner holds Superman)

Back to Bike

C: Warm-up (No Measure)

Mobility

Couch Stretch with friends

Psoas work with kettlebell

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