Saturday March 21, 2020

CrossFit Boro – CrossFit

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Sorry, no partner wods!

A: Metcon (AMRAP – Rounds and Reps)

Warm-up

Dynamic – Follow the coach

Jog

Skip

Karaoke

Lunges

Backward skips

5 slamball deadlifts

5 slamballs

5 airquats

Workout

20 Minute AMRAP

200 m run carrying slam ball

Backwards slamball (30/20) tosses out the back bay door in the yard to cone and back

10 Slamballs (inside or out)

Bear crawl pushing slamball 50 ft. (inside or out)

25 jumping air squats

10 Burpees over slamball

Mobility

Psoas smash with slamball

Tricep smash with slamball

Couch stretch

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