CrossFit Boro – CrossFit
Warm-up
PVC Pipe Game
200m Run
20 Arm Circles Forward/Back
10 Leg Swings Front to Back
10 Leg Swings Side to Side
20 Banded Good Mornings
20 sec Handstand Hold
A: Metcon (2 Rounds for time)
TEAMS OF 2
0-12 MIN
21-15-9
Partner Deadlift (300/200)
Synchronized Burpees
HSPUs (total)
12-15 MIN
REST
15-35 MIN
Station 1
30/20 cal Bike (total)
40 DUs (each)
10 Synchronized DB Snatches (45/35)
Station 2
20/each Partner Med Ball Sit Ups
10 Synchronized Push Ups
Station 3
30/20 cal Row (total)
40 DUs (each)
10 Synchronized DB Goblet Squats (45/35)
Mobility
DB Quad Smash
Classic Hamstring Stretch