Bupkus

CrossFit Boro – CrossFit

We are kicking the day off with some core training. Much of an athlete’s success in CrossFit is directly correlated with their ability to stabilize, flex, and extend their core. For our purposes, we define the core as the abdominals, spinal erectors, hip flexors, quads, glutes, and hamstrings. Wayyyyy more than just “abs” (although, it’s nice to work on our beach bodies, too!) You get to choose the weight for the sit-ups and we will modify the Strict T2B with L-Hang Negatives.

Today’s workout is a leg smasher. The bike will light up your quads while the pistols will make your glutes sing. If you don’t have one-legged squats yet, don’t worry! We have a few scaling options to choose from to meet you where you are. The reps increase each round so be careful not to go out too hot and wither away on the back end of the WOD. Have fun!!!

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A: Metcon (No Measure)

3 Sets of:

10 Strict Toes-to-Bar

15 Weighted Sit-Ups

45-sec Side Plank, each side
The scale option for strict toes-to-bar is an L-Hang negative

B: Metcon (Time)

For Time

8-12-16-20

Bike for Calories

Alt. One-Legged Squats (Pistols)
Scale options for pistols are heel-to-toe squats and parallette-assisted pistols

Mobility

Foam Roll Glutes

Couch Stretch

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