Scarecrow Boat

CrossFit Boro – CrossFit

Hopefully everyone enjoyed their 4th of July celebrations. Let’s finish this week off strong!

We’re starting off with some skill and accessory work that will not be completed for time so that we can focus on quality movement. As always, we’ll have scales and progressions for the more complex movements, like HSPU.

The workout is a sneaky one. (But, then again, aren’t they all?) We’ve book ended this one with some single-leg action, thrown in some upper body pushing and pulling, with full-body cardio smack dab in the middle. Like a yummy CrossFit sandwich. Let’s dig in!

View Public Whiteboard

A: Metcon (No Measure)

3 Rounds, Not For Time

5 Strict HSPU

10 DB Bulgairan Split Squats, per leg

15 GHD Sit-Ups

B: Metcon (Time)

For Time (Cap: 20 minutes)

75 Step-Ups (20″)

50 Pull-Ups

25 cal Row

50 Push-Ups

75 Walking Lunges

Leave a comment