CrossFit Boro – CrossFit
Warm-up
400m Run
To Wall and Back
high knees
butt kicks
frankensteins
walking quad stretch
karaoke
2 rounds
5 box jumps
5 KB swings
5 walking lunges
5 kipping swings
5 push press
5 wallballs
5 burpees
A: Filthy Fifty (Time)
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
**CAN BE DONE WITH A PARTNER OR INDIVIDUAL**
**30 MIN TIME CAP**
Mobility
pick 3 mobilities based on what hurts