11/4/17

CrossFit Boro – CrossFit

Warm-up

200m run

3 rounds

5 wallballs

5 kipping pull-ups

5 Russian Swings

A: Metcon (Time)

For Time (30 Minute Timecap)

Partners

Each set of partners gets a penny and before each round must flip a coin. Heads = the movement is performed one way and Tails = another way

Buy-in 1000m row

Heads=400m run Tails=400m run with Medicine Ball

20/14

Heads=50 Wallballs Tails= 50 Double Squat Wallballs

Heads=50 Step Ups Tails=50 Box Jumps

Heads=100 Abmats Tails=100 Abmats pass medicine ball

Heads=50 Lunges

Tails=50 Lunges w/ 35/25 each hand

Heads=400m Run

Tails=400 m Run with Medicine Ball

Buy-Out 50 Cal Bike

Mobility

Leave a comment