CrossFit Boro – CrossFit
Warm-up
High Knees
Butt Kicks
Frankensteins
Samson Lunge
Inch Worm
Bear Crawl
Karaoke
Sprint x 3
3 rounds
2 burpees
4 air squats
6 KB swings
Core
Tabata Planks x 3
Plank, Side Plank, Hollow Hold, Side Plank
A: Metcon (AMRAP – Reps)
Card Game w/ A Twist
Teams of 3
25 min AMRAP
*1 person draws a card and completes the movement (complete 2 cards before rotating)
* 1 person on bike accumulating calories
* 1 person resting
Hearts – DB Hang Clean & Jerk (50/35)
Diamonds – Burpees
Spades – Lunges w/ KB (53/35)
Clubs – American KB Swings (53/35)
Jokers – 400m Run (done as a team)
**Ace = 15 reps
**K, Q, J = 12 reps
***if your team finishes going through the deck of cards, AMRAP of cals on bike
Mobility
quad smash
banded overhead distraction
couch stretch
side deltoid smash