CrossFit Boro – CrossFit
Happy Hump Day, everyone! We’re celebrating with some core work before the WOD! You guys will be strengthening your lower abs and hip flexors with L-Sits, and the Superman Rocks will improve your low back, glute, and hamstring stamina.
Today’s workout will challenge our bodies from head to feet. We have some vertical dipping (don’t worry, if you don’t have ring rows, we have a scale for you!), some pulls from the floor, and some flexion and extension of the abdomen. But wait! There’s a catch! Every 3 minutes you’ll stop where you are and complete a 50-ft bear crawl. The bear crawls will not be scored. They are simply an obstacle you have to get through before continuing to add reps to your score. Have fun!
A: Metcon (No Measure)
EMOM x 10 minutes
A: 20-sec L-Sit Hold
B: 20 Superman Rocks
B: Metcon (AMRAP – Rounds and Reps)
AMRAP in 15 minutes
10 Ring Dips
15 Deadlifts (205/125#)
20 AbMat Sit-Ups
*At 0:00, 3:00, 6:00, 9:00, and 12:00, you must do a 50-ft bear crawl before continuing
The scale for Ring Dips will be unassisted Matador Dips or Parallette Dips