Wednesday work

CrossFit Boro – WORK

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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

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