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