7/28/18

CrossFit Boro – CrossFit

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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

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