9/14/19

CrossFit Boro – CrossFit

View Public Whiteboard

A: Metcon (Time)

Partner WOD For Time

400m run/500m row/500m ski/1,000m bike

100 pull-ups

400m run/500m row/500m ski/1,000m bike

100 box jumps

400m run/500m row/500m ski/1,000m bike

100 S2OH (75/55)

400m run/500m row/500m ski/1,000m bike

100 abmats

400m run/500m row/500m ski/1,000m bike

100 reverse prisioner lunges

400m run/500m row/500m ski/1,000m bike

100 burpees

**you can pick the cardio you want to do between movements, but both people have to complete it (ex: both people will have to run the 400m), this can be done at the same time**

***for the 100 reps of each movement, 1 person working at a time***

****for the 55# S2OH, use a training bar and if anything less than the 75# is going on a guys bar, then use a woman’s bar or training bar****

Mobility

couch stretch

foot smash

banded overhead distraction

side deltoid smash

Leave a comment