Friday

CrossFit Boro – CrossFit

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@ BORO WORKOUT

A1: Metcon (Weight)

4 X 8 BENT OVER ROWS @ 150/100#

A2: Metcon (No Measure)

4 X 30 BANDED PULL DOWN AND APARTS

B: BROOMSTICK MILE (Time)

BENCHMARK –

BROOMSTICK MILE

FOR TIME

25 BACK SQUATS

25 FRONT SQUATS

25 OVERHEAD SQUATS

400 METER RUN

25 SHOULDER PRESSES

25 PUSH PRESSES

25 PUSH JERKS

400 METER RUN

50 HANG CLEANS

400 METER RUN

50 SNATCHES

400 METER RUN

PERFORM ALL MOVEMENTS EXCEPT THE RUN WITH A PVC PIPE (OR BROOMSTICK).

ZOOM WORKOUT

C: Metcon (6 Rounds for reps)

@zoom

6 ROUNDS

WORK 4 MINUTES AMRAP /REST 1 MINUTE

10 DB deadlifts

10 STOH

10 ft bear crawl x 2 (or HS walk)

10 reverse burpees

D: Metcon (6 Rounds for reps)

50 CRUNCHES

40 HEEL BITTERS

30 LEG RAISES

20 HOLLOW ROCKS

10 LEG CIRCLES

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