12/3/18

CrossFit Boro – CrossFit

The Front Rack Step-Ups are improving our single-leg strength while working to eliminate any strength imbalances we might have between our right and left leg. Pick a weight that would allow you to complete 8-10 reps so that your 3 sets of 6 reps are controlled, safe, and effective.

The workout involves some light weightlifting and gymnastics movements. Both the Wallballs and KB Swings should be done in 1-2 sets. Break the pull-ups into sets that you feel can last you the entire 18 minutes without having to drop to fewer reps per set. The box jumps should be done quickly and without hesitation. Scale to a height that is not intimidating to ensure you move through them at a fast pace.

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A: Front Rack Box Step Ups (3 x 6 each leg @ moderate weight)

Rest 1 minute between sets

B: Metcon (AMRAP – Rounds and Reps)

AMRAP in 18

20 Wallballs (20/14#, 10′, on the wall)

20 Pull-Ups

20 Box Jumps (24/20″)

20 American KB Swings (53/35)

Mobility

suprapatella smash w/ lax ball

psoas smash

couch stretch

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