02/23/2015


CrossFit Forest Hills – BootyFit

Please no food or juices for the children.

Warm-up

“Roxanne” (No Measure)

Perform a _____ every time you hear the word “Roxanne” in the song.

Leg Burner (No Measure)

3 rounds:

10 Slam Ball Squats

Lunge (plate OH) – Down

10 Jumping Squats

Lunge (plate OH) – Back

Skill

10×3

Dumbell Floor Press

Super Set with Fireman Carry

Metcon

Metcon (AMRAP – Rounds and Reps)

16MIN – EMOM:

5 Box Jumps

7 Push-ups

10 Airsquats

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