CrossFit Boro – ON RAMP
Warm-up
Banded hip opener
1:00m row
2 rounds:
8 Kipping swings
8 WB
8 KBS
Burgener WU
Weightlifting
2 Front squat:
10 min EMOM
Skill Work
6 minutes EMOM:
Odd – 6 Burpees
Even – 12 DU attempts
Metcon (Time)
Buy in – 15 Cal Assault bike
3 RFT:
5 Hang power snatches
10 pushups
15 Ring rows
20 WB 14/10
25 KBS 35/24
Buy out – 30 Cal Row
Mobility
Couch stretch
Barbell quad smash
Blue angel