“4/30/15”

CrossFit Boro – CrossFit

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OPTIONAL SKILL

10 MU

20 T2B

40 RING DIPS

“Squat, Squat, GOOSE” (No Measure)

Play “Duck, Duck Goose” but with every athlete holding the squat position. *Between rounds – 20 jumping jacks. Play for 4 minutes

Metcon (3 Rounds for reps)

15 ROUNDS:

ROUNDS 1-5

20 SEC ME WALLBALLS

40 SEC REST

ROUNDS 6-10

20 SEC BURPEES

40 SEC REST

ROUNDS 10-15

20 SEC SPRINT

40 SEC REST

Mobility

Couch stretch

Anterior shin smash

Foot smash

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