CrossFit Boro – CrossFit
“Mar 20, 2015” (No Measure)
row or run 200m
banded shoulder distraction
dynamic warm up:
high knees
butt kicks
lunges
side shuffles
2 broad jumps then jog
inch worm
Metcon (AMRAP – Rounds and Reps)
22 min AMRAP @ 75% effort:
10 medball cleans (20/14)
10 burpees
10 SDLHP w/ KB (53/35)
15 sec HS hold (35/20lb DB hold to scale)
10 jumping lunges
10 hollow rocks
10 pull ups
Mobility
couch stretch
posterior shoulder smash
gut smash