1/3/18

CrossFit Boro – CrossFit

It’s the beginning of a new year… which means it’s CrossFit Open season! You’ll notice in the next 6-8 weeks leading up to the start of the Open, we’ll be practicing the movements that most often show up in the workouts. Today, we’ll be practicing the pull-up variation most regularly programmed during the Open: the chest-to-bar. Chin-over-bar pull-ups are usually the Scaled option so now is a good time to work on those, as well. Focus on quality movement!

Today’s metcon is exactly that — metabolic conditioning. It is intended to be a steady, moderately high-heart rate, heavy breathing workout. You should have enough time to quickly transition to the next station. Happy breathing!

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SKILL WORK

4 min C2B/Pull-Up practice

followed by…

A: Metcon (No Measure)

EMOMx6min

3 C2B or 5 Pull-Ups

*5 Jumping Pull-Ups @ Open standards

B: Metcon (AMRAP – Rounds)

EMOMx20min

Min 1: 10x 50-ft Shuttle Runs

Min 2: 12 Burpees

Min 3: 14/12 cal Row

Min 4: 160m Ski

Score is # of rounds successfully completed within the minute

Mobility

couch stretch

banded overhead distraction

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