Glenn Coco

CrossFit Boro – CrossFit

Today we have three 6-minute AMRAPs, each separated by three minutes of rest. The rest period should give you the chance to work really hard for those six minutes, knowing that you’ll get to breathe and recover for a bit before you’re back it. The reps on the gymnastics work are intentionally low so that those of you who are proficient with these can challenge yourselves to go unbroken, and those of you just getting the hang of them can move at a steady pace without burning out. The bike and shuttle runs are just long enough to get you breathing and sweaty between your bouts on the rig. Let’s get to work!!!

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A: Metcon (AMRAP – Rounds and Reps)

3x AMRAP in 6 minutes

5 Chest-to-Bar Pull-Ups

10/7 cal Bike

5 Toes-to-Bar

10x 10m Shuttle Run

Rest 3 minutes between AMRAPs
Start where you left off in the previous AMRAP

Mobility

Banded Overhead Distraction

Banded Internal Rotation

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