Bring a Friend – April

CrossFit Boro – CrossFit

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Warm-up

Movement demos and practice:

KBS

Goblet squat

Bar pullups

200m run

2 rounds:

8 Squats

6 KBS

4 Pushups

Metcon (AMRAP – Rounds and Reps)

*Partner Leap Frog (Partners alternate exercises)

18 minute AMRAP:

LEVEL 1 (FRIEND ATHLETES):

100m run

8 Russian KB swings 35/26

8 Pushups

8 Goblet squats 35/26

8 Bar pullup rows

LEVEL 2 (MEMBER ATHLETES):

200m Run

12 American KB swings 53/35

12 Hand release pushups

12 Dbl KB front squats 53/35

3 MU/ 12 Pullups

Mobility

Pigeon

KStar lunge

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