“2/26/15”

CrossFit Boro – CrossFit

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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

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