“3/20/15”

CrossFit Boro – CrossFit

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“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

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