4/21/6

CrossFit Boro – CrossFit

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Warm-up

Banded bottom squat

200m run

2 rounds:

12 Abmats

12 AS

Broad jump for 12 feet

A: Metcon (Time)

42-30-18

400M RUN

ABMATS

AIR SQUATS

THEN

3 ROUNDS

100ft BEAR CRAWL

100ft BROAD JUMPS

*** EVERY 5 JUMPS = 3 BURPEES***

Mobility

Bonesaw calf smash

Gut smash on slam ball

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