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CrossFit Boro – CrossFit

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Warm-up

Dynamic Warm-Up

High Knees

Butt Kicks

Frankensteins –> Samson Lunge

Inch Worm

Karoke

Jog x3

3 rounds of Rowling

**half do dynamic warm-up and half do Rowling then switch**

A: Metcon (AMRAP – Rounds and Reps)

24 MIN AMRAP

Partner WOD

**one partner is performing work while the other partner is other movement**

Plank Hold –> 25 KB Swings (53/35)

Wall Sit Hold –> 25 Air Squats

Flutter Kicks –> 15/12 cal Row

Lunges –> 25 Box Jumps/Step Ups

Ring Rows –> 25 Plate G2OH

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