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