Bert

CrossFit Boro – CrossFit

Happy Thursday! Congrats to all who PR’ed their 5k row yesterday!

Today, we’ll be training our hip flexion and extension stamina with the L-Sit and Sorenson holds. These rounds are NOT for time and the holds can be accumulated, but really try to hang on as long as you can before breaking.

The workout involves 4 solid minutes of effort followed by 1 minute of rest for 3 rounds. Each of the 4 minutes per round is dedicated to getting as many reps as possible of a different movement. Some jumping, some pushing, some lifting… a whole lotta fun!

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A: Metcon (No Measure)

3 RNFT

30-sec L-Sit Hold

60-sec Sorenson Hold

B: Metcon (3 Rounds for reps)

3 Rounds

Max reps in 1 minute of each movement:

– Box Jumps (24/20″)

– Push-Ups

– Deadlifts (225/155#)

– Lateral Jumps over Bar

– Rest
Score is total reps per round, so you’ll be logging three numbers

Mobility

– Barbell Soleus Smash

– Barbell Internal Rotation Smash

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