Cruciatus Curse

CrossFit Boro – CrossFit

Ok, I know what you’re thinking… Forward Rolls?!? (In case you aren’t sure what those are, they also go by the name of somersaults). We will spend time on HOW to do these safely today, so if it’s been a while or you never have done one, don’t worry. To all who may suffer from vertigo or other dizzy disorders, you will not be forced to attempt these. However! These are actually terrific for training your vestibular system and have been shown to decrease frequency of vertigo spells. For anyone who doesn’t have issues with their equilibrium, training rolls and other vestibular-disruptive movements helps your body to be better aware of where it is in space, hence making you better at gymnastics and weightlifting. So please don’t be so scared to try these that you don’t show up!! The rest of our not-for-time work is for our core and grip stamina.

The metcon involves three hard and fast intervals. The women’s row is slightly reduced so that doesn’t take longer than 2-2:15 (if it will, consider shortening the distance with a coach). The unbroken wallballs are meant to give you the opportunity to improve your mental toughness. Don’t miss that chance! Take a few breaths before diving into them, but don’t wait too long because you’ll be going again as soon as the next 5 minutes is up!

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A: Metcon (No Measure)

3 RNFT

1-3 Forward Rolls

10 Alt. Ipsilateral Dead Bugs

30-sec Bar Hang

B: Metcon (3 Rounds for time)

Every 5 minutes for 15 minutes (3x)

500/400m Row

15 Unbroken Wallballs (20/14#, 10/9′)
Score is time per round

Mobility

K-Star Lunge

Iron Cross

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