Pretzel Day

CrossFit Boro – CrossFit

We’re halfway through the week! Let’s keep this ball rolling!

The first part of today’s class is an EMOM of dead bugs and reverse mountain climbers. The dead bugs are a coordinated core exercise that teaches your body how to move its limbs (arms and legs) independent of the torso. The reverse mountain climbers are a new exercise courtesy of Coach Michael that will challenge your shoulder mobility and stability as well as your hip flexor stamina.

Our WOD is a fun little chipper. You’ll chip away at each movement before moving to the next. The bike and burpees are likely to be the biggest time consumers. Try not to break the wall balls into fewer than 10 reps per set. The Russian KB Swings should be done in 3-4 sets at most, so pick your weights accordingly. Have fun!!!

View Public Whiteboard

A: Metcon (No Measure)

EMOMx12

A: 30-sec Alternating Ipsilateral Dead Bugs

B: 20 Reverse Mountain Climbers

B: Metcon (Time)

For Time (Time Cap: 16 minutes)

50/35 cal Bike

50 Wallballs (20/14#, 10′)

50 Burpees

50 Russian KB Swings (53/35#)

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