7/20/18

CrossFit Boro – CrossFit

View Public Whiteboard

A: Metcon (Weight)

EMOM FOR 15 MIN

MIN 1: 8 D BALL TO SHOULDER @ 120/80#

MIN 2: 10 GHD SITUPS

MIN 3: 20 DU

B: Metcon (AMRAP – Reps)

FOR MAX REPS:

30 SEC OF MU

REST 30 SEC

30 SEC OF T2B

REST 30 SEC

30 SEC OF HS WALK (FOR MAX DISTANCE)

REST 30 SEC

45 SEC OF MU

REST 15 SEC

45 SEC OF T2B

REST 15 SEC

45 SEC OF HS WALK (FOR MAX DISTANCE)

REST 15 SEC

60 SEC OF MU

60 SEC OF T2B

60 SEC OF HS WALK (FOR MAX DISTANCE)

**each foot of the HS Walk counts as a rep**

Mobility

lateral seam smash

banded overhead distraction

Conditioning

4 ROUNDS

40 SEC UB SORENSEN

REST 30 SEC

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