Muckduck

CrossFit Boro – CrossFit

Alright, guys! We are kicking this week off with some heavy Bench Press doubles! Your coaches will be reviewing proper spotting technique. Please help your fellow athletes un-rack and re-rack the bar and be there in case it tries to pin them down!

The metcon is a fun chipper with some pretty simple movements. The Double Unders should take no longer than 2 minutes. If you want to work on them during the WOD but think 100 is too many, attempt them until 2 minutes then move on. The KB Swings will take a bit longer. You should feel comfortable doing sets of 15-20 at a time with the weight you’ve chosen. The GHD Sit-Up, as always, can be scaled with range of motion (not leaning back as far as touching the floor) and 50 reps should be a safe amount, but coaches may reduce reps if needed for safety. We finish off with 25 burpees (that’s only a quarter of the 100 we did last week!) Have fun!

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A: Bench Press (6×2 @ 80-85%)

Rest 90-sec between sets

B: Metcon (Time)

For Time (Cap: 18 minutes)

100 Double Unders

75 American KB Swings (53/35#)

50 GHD Sit-Ups

25 Burpees

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