CrossFit Boro – CrossFit
“Mar 26, 2015” (No Measure)
run or row 200m
banded hip opener
dynamic WU:
high knees
lunges
butt kicks
inch worm
jog to wall and back
Metcon (Time)
Partner WOD 22 Min Time Cap
2 rounds:
400m run
30 air squats
30 Am KB swings (green/yellow)
400m run
30 ab mats
30 walking lunges
both partners run each time, after the run, one partner does one movement then the other partner does the next movement (at the same time), then you switch movements. You must wait for you partner to finish before you move on or start a movement
For example:
Round 1:
-Partner 1&2 run
-Partner 1 does 30 air squats while partner does 30 Am. KB Swings
-Partner 2 then does 30 KB swings while partner does 30 air Squats
then….
Round 2:
-Partner 1 & 2 Run
– Partner 1 does 30 Ab mats while partner 2 does 30 walking lunges, then partners switch
And then Repeat all the way through again…..
Mobility
barbell quad smash
gut smash