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CrossFit Boro – CrossFit

We are dedicating some class time today to target our core, both the muscle groups that close our body and open our body! Only add weight to the Hip Extensions if you feel confident doing 15 reps unbroken WITHOUT weight.

Today’s workout is a couplet of C2B and Double Unders. Both movements highly likely to be seen in the Open coming in October. The 12 C2B should be completed within 1 minute (if not far faster) for you to consider doing Rx. If 12 is too many, scale down to a number that will allow for that 1-minute timeframe. The Double Unders should also be done within 1:00-1:30. The same strategy can be applied to these as the pull-ups. The time cap allows for some natural fatiguing and transition time if these timeframes are being met. As always, we can also scale the C2B with chin-over-bar pull-ups, Jumping C2B, or Ring Rows, and the Double Unders can be scaled with Single Unders. Leggo!!!

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A: Metcon (No Measure)

3 RNFT

15 V-Ups

15 Weighted Hip Extensions (25/15#)

B: Metcon (Time)

5 RFT (Cap: 18 minutes)

12 Chest-to-Bar Pull-Ups

60 Double Unders

Mobility

Barbell Bicep Smash

Anterior Shin Smash

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