CrossFit Boro – CrossFit
Warm-up
20 PVC pipe passthroughs
10 leg swings (front to back, side to side)
high knees
butt kicks
frankensteins
samson lunge
inch worm
karoke
run
A: Metcon (AMRAP – Rounds and Reps)
25 min Partner AMRAP
**1 person completes a round while 1 person is on the bike getting as many calories as possible
** when the round is finished, partners switch
**two scores: rounds and reps completed and number of calories on the bike
6 medball clean wallballs
20 DUs/40 singles
20 plank reaches
1 rope climb
B: Metcon (Calories)
Calories on Bike