3/17/18

CrossFit Boro – CrossFit

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Warm-up

3:00 bike

3 rounds

5 air squats

10 sec plank hold

5 scap pull-ups

A: Metcon (AMRAP – Rounds and Reps)

30 MIN Partner AMRAP

Switch Every 5 Mins

1 person always on the bike at a recovery pace (45-55 RPM)

Other Person Completing

15 abmats

15 air squats

15 flutter kick ( right leg + left leg = 1)

15 ring rows