August 17, 2019

CrossFit Boro – CrossFit

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A: Warm-up (No Measure)


Two Rounds

Jog from one end by rig to other

Skip one end to other

Karaoke One end to other


5 Cals Bike

5 Abmat Sit ups without weight

5 Shoulder to Overhead with bar

5 RDLs

5 Cals on Rower

B: Metcon (AMRAP – Rounds and Reps)


AMRAP 30 minutes (Split work based on fatigue)

Buy in

200m run in tandem passing the wallball


80 Cals Bike (one partner works and the other holds a dip hold or

a bench hold)

80 Abmat sit ups with plate 35/25 (partner does hollow hold)

80 Shoulder to Overhead (95/65) Partner holds plank

80 Deadlifts (men add two 25s and women two 15s to bar) Partner does wall sit

80 Cals on Rower (partner holds Superman)

Back to Bike

C: Warm-up (No Measure)


Couch Stretch with friends

Psoas work with kettlebell

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