6/5/17

CrossFit Boro – CrossFit

View Public Whiteboard

Endurance Class

25 Min AMRAP

100m run with slam ball 30/29

100 ft bear crawl

25 cal bike

50 Double Under

L2 Skill/Strength

6 ROUNDS

A1- 3 WEIGHTED PULLUPS

A2- 7 GLUTE HAM RAISES

REST 60 SEC

Warm-up

banded overhead distraction

10 cal row

2 rounds

5 strict press

5 russian swings

5 box dips

A: Metcon (Weight)

EMOM FOR 6 MIN

3 STRICT PRESS @ 65%

+

3 PUSH PRESS

B: Metcon (No Measure)

EMOM FOR 6 MIN

5-8 RING DIPS

**MATADOR DIPS

**BOX DIPS

C: Metcon (AMRAP – Rounds and Reps)

18 MIN AMRAP

15 RUSSIAN SWINGS

15/12 CALS ON ROWER

9 PUSH PRESS

RX: 53/35 AND 135/93

SCALE AS NEEDED

Mobility

tricep smash

blue angel

Leave a comment