Black Water

CrossFit Boro – CrossFit

The Open may be over but we’ll still be practicing the higher level skills. Because that’s what makes CrossFit different from a traditional gym routine – you get to challenge the limits of what your body is capable of, not confined to the dictates of a machine. Let’s use this as an opportunity to get a little better today.

We’re (re-)testing a classic benchmark workout today. Sweet ole Cindy. All bodyweight, all the burn. This workout is intended to be a consistent, non-stop effort. You shouldn’t get caught up at any one movement, which may mean scaling back reps and following Rx standards OR scaling back the standards. The Push-Ups are for most people where burn-out occurs. Be smart. Break them up from the start if you have to. Don’t push to failure on any set or you’ll be in for a loooong twenty minutes! Can’t wait to hear about your PRs!!!

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A: Metcon (No Measure)

EMOM x 6 minutes

2 Strict HSPU + 3 Kipping HSPU
Scales will include reducing the range of motion and Pike/Box HSPU

B: Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Mobility

Blue Angel

Lat Smash

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