12/19/18

CrossFit Boro – CrossFit

Do you struggle with overhead movements or inverted movements like handstand holds and wall walks? These Barbell Overhead Holds will help to improve your shoulder stability and stamina. They’re also great for strengthening your trunk! Be sure to stay tight like the hollow body position so that you get the full benefit of this exercise.

Today’s workout involves a gymnastics movement that’s very similar to T2B but demands a little more from our lats. We have a few scaling options (T2B included) for anyone who needs it. The floor press will likely get surprisingly difficult since the range of motion on the floor doesn’t allow for a whole lot of chest engagement like in the bench press. Maintain a steady pace on the first two rounds of rowing then leave it all on the rower in the last round.

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A: Metcon (Time)

Barbell Overhead Hold

Accumulate 2 minutes w/ 80% 1RM Strict Press

Score is total time it takes to accumulate the two minutes overhead;

Log weight in the notes

B: Metcon (Time)

3 RFT (18-min cap)

20 Knees to Elbows

15 Floor Press (95/65)

500m Row

Mobility

couch stretch

lateral seam smash

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