HAPPY NEW YEAR!!!

CrossFit Boro – CrossFit

Warm-up

2 min on rower or bike

banded overhead distraction

10 leg swings in all directions

3 rounds

5 step ups

5 burpees

5 thrusters

10 sec handstand hold

A: Metcon (AMRAP – Rounds and Reps)

PARTNER WOD

30 MIN AMRAP

2 BOX JUMPS

2 BURPEES

2 THRUSTERS (95/63)

2 ABMAT SITUPS

2 DBALL TO SHOULDER

2 HSPU (SCALE WALL WALKS, CUT REPS IN HALF)

200M RUN AFTER EACH ROUND (RUN WITH YOUR PARTNER)

REPS INCREASE BY 2 EACH ROUND

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