Wednesday 09/16/2020

CrossFit Boro – CrossFit

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A: Metcon (No Measure)

**AS WE’RE WORKING ON THE X4 LAUNCH WE WILL START DOING SOME X4 STYLE WORKOUTS IN CLASSES, IN X4 NOTHING IS SCORED. IT’S ALL ABOUT EFFORT. IF YOU ARE WORKING HARD THAT’S ALL THAT MATTERS, NOT WEIGHT, NOT ROUNDS, NOT TIME

3 X 12 MIN STATIONS

PEOPLE CAN START AT ANY STATION BUT MUST STAY UNTIL THE 12 MIN IS UP

3 MIN BETWEEN STATIONS

STATION 1: (12 MIN)

5-6-7-ETC

DB SINGLE ARM BENT OVER ROW

5-6-7-ETC

DB SINGLE ARM CURL

5-6-7-ETC

DB SINGLE ARM STRICT PRESS

12 SINGLE LEG GLUTE BRIDGES

**RUN THRU ALL ONE SIDE THEN SWITCH SIDES THEN GO TO NEXT NUMBER

STATION 2: (12 MIN)

EVERY 4 MIN FOR 12 MIN (3 RDS)

500M TRUEFORM

8 DOUBLE DB BURPEE STEP OVERS

STATION 3: (12 MIN)

6 MIN AMRAP

400-300-200-100M SKI

30-20-10 SLAMBALL SLICERS

6 MIN TRX

3-6-9-ETC

TRX BACK FLYES

TRX CHEST FLYES

*10 LATERAL LUNGES BT SETS

**STATION 3 CAN BE BROKEN INTO 2 GROUPS BC OF ONLY 3 SKIIS

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