CrossFit Boro – CrossFit
Rowling (No Measure)
Set up all your athletes on rowers and have them try to rowl a perfect strike! To get a perfect strike athletes must use full pulls (NO PARTIAL PULLS!!) on the rower with no breaks in between pulls and land exactly on 100m. Add a 2 burpees penalty for every meter off.
Metcon (AMRAP – Rounds and Reps)
25 MIN AMRAP
100 DU
90 ABMATS
80 WALKING LUNGES
70 SQUAT JUMPS
60 RUSSIAN SWINGS
50 CAL ROW
40 PUSH UPS
30 GOBLET SQUATS
20 BURPEE BOX JUMPS
10 WALL WALKS
1 BAR COMPLEX OF
1 PULL UP + 1 C2B + 1 BAR MU
START OVER
SCALED: DO 1 – 30 SEC FLEXED ARM BAR HANG
Mobility
Couch stretch
Quad smash with either KB or roller