1/18/19

CrossFit Boro – CrossFit

Welcome visitors!

Today, we are working on strengthening our core, glutes, and hamstrings with a classic lower-body exercise: the Good Morning. The suggested weight for these is 30% of your 1RM Back Squat, but be sure to pick a weight that allows for you to move properly throughout all 4 sets.

The workout will challenge our endurance and grip stamina with short, intense AMRAPs of KB swings and box jumps. Pick a box height that will allow for you to move through the jumps QUICKLY. The weight of the swings should also be very light so that you can do the sets unbroken. Have fun!

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A: Good Mornings (4×8 @ 30% 1RM Back Squat)

Rest 90-sec between sets

VISITORS:

Banded Good Mornings

4×15

Rest 90-sec between sets

B: Metcon (2 Rounds for reps)

AMRAP in 5 minutes

15 Box Jumps (24″/20″)

15 1-Arm Russian KB Swings, RIGHT (35/26#)

Rest 3 minutes

AMRAP in 5 minutes

15 Step-Ups 24/20

15 1-Arm Russian KB Swings, LEFT (35/26#)

Rest 3 minutes

C: Metcon (Time)

100 American KB Swings (35/26#), for time

Mobility

psoas smash

hamstring smash

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