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CrossFit Boro – CrossFit

Happy Monday! We’re taking some time in the beginning of class to work with some movements that we haven’t done in a while (or don’t do often due to equipment availability like the Ski Erg). You’ll move in all three planes of motion with the Turkish Get-Ups, challenging your shoulder and core stability, mobility, balance and coordination. We’ll strengthen our upper back with bentover rows and practice our form on the Ski Erg.

The workout is a fast-paced one, and should be done in less then ten minutes but we decided to give a more generous time cap. Jump to a height that allows you to move consistently and land above a quarter squat on top of the box. Pick a Push Jerk weight that you could do unbroken or as most as two sets with. Leggo!

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A: Metcon (No Measure)

3 RNFT

4 Turkish Get-Ups (2R/2L)

8 Barbell Bent Over Rows @ AHAP w/ good form

12/9 cal Ski

B: Metcon (Time)

4 RFT (Time Cap: 14 minutes)

15 Box Jumps (24/20″)

15 Push Jerks (95/65#)

Mobility

Barbell Soleus Smash

Barbell Lat Smash from Rack

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