CrossFit Boro – CrossFit
L2 Skill/Strength
5 ROUNDS
250M ROW
5 FRONT SQUATS @ 70%
REST 60 SEC
Warm-up
Partner MB OH Shoulder mob (On all fours, press med ball into wall. Partner taps arm — CREATE STABILITY)
Dynamic WU: To wall
High knee pull → lunge
Carioca (both ways)
Inchworm
Sprint X 2
A: Metcon (No Measure)
4 ROUNDS
30 SEC KB WAITERS WALK
30 SEC HEAVY D BALL WALK
30 SEC KB WAITERS WALK
30 SEC HOLLOW HOLD
B: Metcon (Weight)
EMOM FOR 10 MIN
5 DEADLIFTS @ 40%
5 BAR FACING BURPEES
Mobility
Pick 2 GOAT mobs