Work outside workout

CrossFit Boro – WORK

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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

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