Butt Kicker

CrossFit Boro – ON RAMP

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Warm-up

Banded hip opener

1:00m row

2 rounds:

8 Pushups

8 WB

8 KBS

Weightlifting

12 minute EMOM:

2 Front squats

Skill Work

6 minutes EMOM:

6 Burpees

6 KBS

Metcon (Time)

Buy in – 15 Cal Assault bike

4 RFT:

10 pushups

20 WB 14/10

30 KBS 35/24

Buy out – 30 Cal Row

Mobility

Couch stretch

KB quad smash

Blue angel

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