CrossFit Boro – CrossFit
It’s Friday, baby!!! We hope to see you guys here tomorrow for the Rise of the Masters competition!
We are kicking the day off with a little Bench Press-ing. Hopefully your chest and shoulders have fully recovered from the 200 push-ups in Murph on Monday. Like the notes say, this is not meant to be a 1-rep max effort. You get one heavy single at the end of the rep scheme so it should be a weight you are confident you’ll complete (think 85-90% 1RM).
This workout has – for the first time at the new box – Handstand Push-Ups! These will be a limiting point for many at 15 reps for 4 rounds. Break these up in a sustainable manner from the get-go. You’ll also be working your lats and lower abs with Knees-to-Elbows, and your glutes and hammies with the weighted lunges. Come and get it!!!
A: Bench Press (5-5-5-3-3-1)
Build to ONE heavy single; This is NOT a 1-Rep Max effort and there should not be multiple attempts at 1 rep
Rest 60-90 seconds between sets
B: Metcon (Time)
10 Knees to Elbows
20 Front Rack DB Lunges (50/35#)