Friday

CrossFit Boro – CrossFit

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@ BORO WORKOUT

A: Metcon (AMRAP – Rounds)

EMOM FOR 30 MIN

MIN 1: 1 ROPE CLIMB

MIN 2: 5 D BALL TO SHOULDER @ 120/80

MIN 3: 20 BWT STEP UPS @ 20″

MIN 4: 5 D BALL WALK FOR 30 SEC

MIN 5: 150M RUN

ZOOM WORKOUT

B: Metcon (AMRAP – Rounds and Reps)

@zoom

9 minute AMRAP

10 no pushup burpees

5 renegade rows (each side)

5 strict TTB (V-up with wallball, plate or dumbbell)

20 second wall facing HS hold (or pike hold with feet elevated)

REST 3 minutes before C

C: Metcon (AMRAP – Rounds and Reps)

@zoom

9 minute AMRAP

10 burpees

5 manmakers

5 kipping TTB (double V-up with wallball, plate or dumbbell)

10 second wall facing HS hold (or pike hold with feet elevated)

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