12/8/18

CrossFit Boro – CrossFit

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Warm-up

2:00 on rower or bike

15 PVC pipe passthroughs

10 leg swings (front to back, side to side)

3 rounds

5 wallballs

5 burpees

5 DB snatches

A: Metcon (2 Rounds for reps)

Partner Station WOD

2 MIN AT EACH STATION

2 ROUNDS

STATION 1: SKI

STATION 2: WALLBALLS (20/14)

STATION 3: BURPEES

STATION 4: DB SNATCHES (50/35)

STATION 5: DBALL TO SHOULDER (120/80)

REST 1:30 MINS BETWEEN ROUNDS

Mobility

couch stretch

banded overhead distraction

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