1/22/19

CrossFit Boro – CrossFit

Today, we’re working on Handstand Push-Ups. These are a pretty advanced gymnastics skill, and while it may not be in your wheelhouse, practicing and performing scales that require you to get inverted (upside down) is great for developing spacial awareness and improving your balance, which we can all improve upon.

This workout is a burner. The hang squat cleans should be light enough to be done unbroken in the beginning then only broken once as the 12 minutes pass. We are trying to improve our quad stamina so it’s important that we’re doing big sets on these. Do your best to breathe intentionally throughout the burpees so it’s not too sporadic when you get back to the bar for squat cleans.

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SKILL WORK

5 Rounds

30-sec HSPU Practice

45-sec Rest

A: Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 minutes

10 Hang Squat Cleans (95/65)

10 Bar-Facing Burpees

Mobility

barbell quad smash

barbell internal rotation smash

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