1/28/19

CrossFit Boro – CrossFit

Today, we’re putting a new twist on an old favorite… Bentover Rows with kettlebells! We will focus on rotating the shoulder as we row the KB up and back to strengthen the upper back and lats.

The workout has some technical movements that’ll be sure to offer a fun challenge. Like always, we have scaling options to meet you wherever you are on your fitness journey!

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A: Bentover KB Rows (4×12 @ Moderate-Heavy)

Rest 75-sec between sets

B: Metcon (Time)

3 RFT (Time Cap: 18 minutes)

400m Run

100-ft HS Walk (Scale: 200-ft Bear Crawl)

12 Alt. Pistols

Mobility

foot smash

banded overhead distraction

couch stretch

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