CrossFit Boro – ON RAMP
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