Mrs. Brightside

CrossFit Boro – CrossFit

The EMOM today is going to work our front AND backside. The Hollow Rocks are sure to get your abs and quads shaking like leaves while the Hip Extensions will make your glutes and hamstring sing like a church choir. Don’t miss this core training!

The metcon pairs a gymnastics skill with a traditional cardio exercise. The rep-scheme for the Handstand Push-Ups is low so this workout is a great opportunity to practice and build some confidence in this upside-down movement. Like always, we’ll have scaling options for anyone who may not be able to perform HSPUs yet.

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A: Metcon (No Measure)

EMOMx10

Odd: 12 Hollow Rocks

Even: 12 Hip Extensions

B: Metcon (Time)

10 RFT (Time Cap: 15 minutes)

5 HSPU

5x 60-ft. Shuttle Runs

Mobility

foot smash

side deltoid smash

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