CrossFit Boro – WORK
Warm-up
200 m. Jog
3 rounds
10 jumping jacks
10 S2OH
10 air squats
5 slam balls
Metcon
2 rounds of 1 minute stations
Station 1 Lateral chops with plates (25/15)
Station 2 plate G2OH (35/25)
Station 3 slam balls (30/20)
Station 4 plate S2OH (35/25)
Station 5 slam ball cleans
Station 6 plate squats (35/25)
*one minute transition time between. Must run 100 meters during transition.
Metcon
Cash out
800 m run for time
Mobility
Classic quad stretch
Calf stretch