CrossFit Boro – CrossFit
Warm-up
banded overhead distraction
3 rounds
2 burpees
4 bench dips
6 lunges
8 kipping swings
A: Pull-ups (4 X 15 PULL UPS)
REST 75 SEC
B: Metcon (AMRAP – Reps)
10 Minute AMRAP – 3, 6, 9, 12, 15, 18, 21… of
Ring Dips
Burpees
Overhead Lunge Steps with the plate (stationary ONLY)
RX 45/25
SCALE
HAND RELEASE PUSH UPS
Mobility
pec smash on rig
glute smash