Maleficent

CrossFit Boro – CrossFit

Since we haven’t seen any inverted work yet, it’s likely on the horizon. We’ll spend some time today working on pressing from an inverted or slightly inverted position, as well as shifting weight from arm to arm or improving the stability of our shoulders and elbows.

The WOD is a burner. Each exercise has a history of causing a high heart and breathing rate. Be intentional about your breathing as you move and especially during the minute of rest. The bike will take around a minute, much less for those who can really rev up the fan. The snatches should be unbroken each round, so pick a weight that will allow for that. The burpee box jumps are just that – a burpee then a box jump. These are NOT box jump overs, so you must stand fully at the top then come down on the same side you started on. The minute rest won’t be much but it’ll allow you to keep pushing. Go for broke!!!

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A: Metcon (No Measure)

EMOM x 6 minutes

Min 1: 4-6 Kipping HSPU

Min 2: 35-ft Handstand Walk
Scale for Handstand Walk will be 35-sec Handstand Hold. Scales for HSPU will be covered in class.

B: Metcon (Time)

4 RFT (Time Cap: 18 minutes)

12/9 cal Bike

10 Alt. DB Snatch (50/35#)

8 Burpee Box Jumps (24/20″)

Rest 1 minute between rounds

Mobility

Trap Smash w/ Lacrosse Ball

Anterior Deltoid Smash on rig

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