1/19/17

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Sign up for the 2017 CrossFit Open
https://games.crossfit.com/

CrossFit Boro – CrossFit

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Warm-up

Downward dog –>Cobra X 5 (Start in downward dog, move to cobra – hips on the ground and hands pushing torso up, back to downward dog)

3 rounds:

7 Pushups

7 AS

A: DU CIRCLE OF DEATH (7 min DU Circle of Death)

B: CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target

Core

4 rounds

100 ft D-ball walk

30 sec hollow hold

15 supermans

Mobility

Triceps smash

Gut smash on Slam ball

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