Pam Beesly

CrossFit Boro – CrossFit

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A1: Metcon (Weight)

4 X 20 BACK RACK REVERSE LUNGES @ WEIGHT BELOW

LAST WEEK:

STEP UP W/ 70-100# DB EACH = 155#

STEP UP W/ 45-70# DB EACH = 115#

STEP UP W/ 30-45# DB EACH = 85#

STEP UP W/ 10-30# DB EACH = 65# OR SCALE FOR SAFETY
https://www.youtube.com/watch?v=gJ_VAgFBlpo

A2: Metcon (AMRAP – Rounds)

40 SEC PLANK HOLD

REST 1 MIN
**Only score the rounds that you did unbroken

B: Metcon (AMRAP – Rounds)

EMOM FOR 14:

MIN 1: 10 PULL UPS **KIPPING ONLY NO BUTTERFLY

MIN 2: 15 WALLBALLS

Mobility

Metcon (Time)

30-sec Couch Stretch, each (https://youtu.be/0XXYSpSd25w)

Blue Angel, 20 passes on each arm (https://youtu.be/_p8YKQx0mUg)
If you completed 30 seconds of Couch Stretch on each leg and 20 passes of Blue Angel on each arm, log 2:00 as your score.

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