9/20/17

CrossFit Boro – CrossFit

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Warm-up

3 rounds

3 burpees

10 DUs

10 sec plank hold

A: DBALL WALK (3 MIN D BALL WALK @ 120/80)

**EVERY DROP IS 4 DBALL TO SHOULDER

**DBALL AT WAIST ONLY (ROMAN)

B: Metcon (Weight)

EMOM FOR 18 MIN

MIN 1: 4 EACH BENT OVER ROWS

MIN 2: 5 BURPEES

MIN 3: 20 DU OR ATTEMPTS

Mobility

anterior shin smash

lateral seam smash

Core

2 ROUNDS

30 V UPS

30 SUPERMAN

30 PLANK REACHES W/ 1 SEC PAUSE