Sad Cabbage and the Dirty Sock Waters

CrossFit Boro – CrossFit

S/o to that guy Josh Barker!!

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A: Metcon (4 Rounds for reps)

AIR SQUAT VIRTUOSITY

PRISONER, HANDS BEHIND HEAD, FOCUS ON KEEPING CHEST AS UPRIGHT AS POSSIBLE, FULL DEPTH AND OPEN HIPS FULLY

4 ROUNDS

1 MIN OF AIR SQUATS

**MUST USE STANDARDS FROM ABOVE

REST 40 SEC BT ROUNDS

B: Metcon (AMRAP – Rounds and Reps)

16 MIN AMRAP

**DEPENDING ON EQUIPMENT TODAY

20 ALTERNATING STEP UPS

**12/9 CAL ROW

OR

**8/6 CAL BIKE

10 RING ROWS OR KIPPING PULL UPS

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