October 12, 2019

CrossFit Boro – CrossFit

View Public Whiteboard

Partner Workout Slamball Intimacy

A: Warm-up (No Measure)

Warm-up

200m run

High Knees

Butt Kicks

Frankensteins

Karaoke down and back

Ballerinas

Partners grab slamball

5 Slamball each

5 Slamball squats each

5 Slamball abmats each

B: Metcon (AMRAP – Rounds and Reps)

Workout (30 Minute Cap)

AMRAP

200m partner run with Slamball (30/20)

80 Slamballs (30/20)

80 Slamball Squats

80 Slamball Abmats (Can Pass Partner to Partner)

200m partner run with Slamball

80 Slamball Ground to Overhead

8 Bear Crawls Pushing Slamball (Down and back from cone to

cone=1)

80 Slamballs

200m Partner Run where partners pitch the Slamball as far as they can underhand just don’t bowl over any pedestrians

80 Slamball Squats

80 Slamball Abmats

C: Warm-up (No Measure)

Mobility

Deltoid Smash

Banded Overhead Distraction

Couch Stretch with Friends

Leave a comment