Dragon & Nighthawk

CrossFit Boro – CrossFit

It’s Community Day! Welcome visitors!

In class today we will be doing a leapfrog style partner workout. That means while one partner rests, the other one works to complete the entire set of the first listed movement. Once he or she has finished the first movement listed, they will switch and the resting partner will complete the entire set of the second listed movement. They’ll continue in this pattern until 6 rounds have been completed among the two of them. Because there are an odd number of movements, each person will have the opportunity to perform each movements 3 times. They are simple exercises targeting our whole body. Let’s get it!!

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A: Metcon (Time)

With a partner, leapfrog style:

6 RFT (Time Cap: 24 minutes)

20 Air Squats

15 Push-Ups

20 DB Russian Twists (35/25#)

15 Ring Rows

20 Alt. Step-Ups (20″)


Executive Stretch on the wall

Bicep Stretch on the wall

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