10/5/16

CrossFit Boro – CrossFit

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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

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