“12/4/14”

CrossFit Boro – CrossFit

View Public Whiteboard

(No Measure)

To wall and back:

High knee pull to lunge

Flamingos

Frankensteins

Karioke

Sprint X 3

10 hollow rocks

A: Bent Over Row (8 X 3 @ 165/118)

B: 800m Run (Time)

Max Effort 800m Run

C: Metcon (AMRAP – Rounds and Reps)

18 MIN AMRAP:

10 WALLBALLS

10 ALTERNATING STEP UPS

10 NO PUSH UP BURPEES

10 HANGING LEG RAISES (AIM FOR L SIT POSITION)

Mobility

Banded hip opener

Side hip smash

Banded runner’s stretch