CrossFit Boro – WORK
A: Metcon (AMRAP – Rounds and Reps)
For 23 minutes
1 bear crawl
1 wallwalk
2 burpees
2 jumping lunges (each side)
3 cal bike
3cal row/ski
4 mountain climbers (each side)
4 ring rows
100 m jog
At the end of each round, add one rep to the movement.
*jog distance stays the same
For example
2 bear crawl
2 wallwalk
3 burpees
3 jumping lunges (each side)
4 cal bike
4 cal row/ski
5 mountain climbers (each side)
5 ring rows
100 m jog
B: Metcon (No Measure)
4 rounds
30 seconds hollow hold
Rest 10 seconds
30 seconds rower rollouts
Rest 10 seconds
30 seconds bicycle kicks
Rest 10 seconds
30 seconds plank hold
Rest one minute