CrossFit Boro – CrossFit
Warm-up
Dynamic Warm-Up
To Wall and Back:
high knees
butt kicks
frankensteins–>jog back
lunge and twist–>jog back
walking quad stretch–>jog back
3 sprints (down and back is 1)
THEN
10 leg swings (front to back, side to side)
20 PVC pipe passthroughs
2 rounds
10 handstand hold shrugs
10 sec plank hold
10 push ups
10 sec hollow hold
A: Metcon (AMRAP – Rounds and Reps)
25 MIN PARTNER AMRAP
**break up work as needed**
30 HSPU/10 Wall Walks
100ft Bear Crawl
30 Slamballs (30/20)
100ft Bear Crawl
30 Flutter Kicks (each)
100ft Bear Crawl
30 DB Floor Press (45/25)
100ft Bear Crawl
50ft Reverse Toss w/ Slamball*
100ft Bear Crawl
30 sec Plank Hold (each)
*reverse toss performed out back from roll up door to back corner door
Mobility
banded overhead distraction
couch stretch