CrossFit Boro – CrossFit
Endurance Class
Slam Ball Fun (30/20)
24 min AMRAP
200m run with slam ball
25 situps with slam ball
20 step ups with slam ball
15 burpees with slam ball
10 wallballs with slam ball
*If drop slam ball, 200 meter run after 24 minutes. Add all drops together.
L2 Skill/Strength
5 ROUNDS
5 WEIGHTED PULLUPS
10 GLUTE HAM RAISES
REST 1 MIN
Warm-up
banded overhead distraction
1:00 bike
2 rounds
5 S2OH
5 russian swings
5 burpees
A: Metcon (Weight)
EMOM FOR 6 MIN
4 STRICT PRESS @ 65%
+
4 PUSH PRESS
B: BANDED PULL DOWN AND APARTS (4 X 15 BANDED PULL DOWN AND APARTS)
C: Metcon (AMRAP – Rounds and Reps)
15 MIN AMRAP
15 RUSSIAN SWINGS @ 70/53
10 BURPEES
15 CAL BIKE
Mobility
couch stretch
tricep smash