Narcissus

CrossFit Boro – CrossFit

We made it to Friday!!!

We’re spending a few minutes in class today to work on some unilateral leg strengthening. The Front Rack Step-Ups will help to reduce any imbalances from your right to left side. Only go as heavy as you can complete the reps on BOTH legs. That means if you have a limited leg, it’ll determine how heavy you go.

The workout is simple – pulling and running. The gymnastics get progressively more difficult and the runs get longer as you go, and then they taper off again. Regardless of your skill level, we’d like to see you start with something simple and build to the most complex pull-up you’re capable of. That may be a Jumping C2B, that may be a Kipping Pull-Up. Regardless, we’ll have options to get you there. Let’s do it!

View Public Whiteboard

A: Metcon (Weight)

EMOM x 5 minutes

4 Alt. Front Rack Step-Ups @ AHAP

B: Metcon (Time)

For Time (Time Cap: 25 minutes)

21 Pull-Ups

200m Run

15 Chest-to-Bar Pull-Ups

400m Run

9 BMU

800m Run

9 BMU

400m Run

15 Chest-to-Bar Pull-Ups

200m Run

21 Pull-Ups

Mobility

Chest/Bicep Stretch on Pole

Anterior Shin Smash

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