CrossFit Boro – CrossFit
Warm-up
400m Indian Run
2 rounds
6 burpees
6 step ups
30 sec plank hold
Skill Work
Members teach your partner Air Squats and Hanging Knee Raises
A: Metcon (Time)
Teams of 2
5 Alt Med Ball Carry @ waist (under cover, down and back is 1)
60 Alt Burpees
4 Alt Med Ball Carry @ waist
60 Hanging Knee Raises (Partner Hang)
3 Alt Med Ball Carry @ waist
60 Alt Box Jumps or Step Ups
2 Alt Med Ball Carry @ waist
60 Goblet or Air Squats (Partner Plank)
1 Med Ball Carry @ waist
Core
50 partner med ball sit ups
50 Russian twist each
Mobility
quad smash