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CrossFit Boro – CrossFit

Back to your regularly scheduled programming! The work prescribed today is meant to be mainly restorative, but it’s also sure to challenge you. Each station should leave you with ample time to transition to the next movement. The calories on the bike, when completed at a moderate effort, should take around 90 seconds. If it will take you longer than that, consider shaving off 2-3 calories. The carry is relatively heavy so choose a weight that you might have to set down halfway through. The Hip Extensions are at a tempo and will BURN but they’re great for developing your backside and keeping you safer during deadlift days. The Turkish Get-Ups are an odd movement but insanely beneficial for shoulder and core stability, hip mobility, balance, coordination, and overall strength. Let’s get to it!

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A: Metcon (3 Rounds for reps)

Every 2 minutes for 24 minutes (3 Rounds)

Min 0-2: Bike 16/12 cal

Min 2-4: 100-ft Farmer Carry (70/53#)

Min 4-6: 12 Hip Extensions @ 3131

Min 6-8: 6 Alt. DB Turkish Get-Ups (45/25#)
Every 2-minute sections you complete in time counts towards your score

The tempo for the hip extensions is 3-ct down, 1-ct hold at bottom, 3-ct up, 1 -ct hold at top

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