Jaime & Brienne

CrossFit Boro – CrossFit

Welcome, visitors! Today we will spend some time in isometric holds. The hang will test your grip, the march will test your core, and the superman will test your backside. All of them will improve your stamina. Do your best to hold for the allotted time without breaking, but if you must, the times can be accumulated.

The workout, as most of our Community Day workouts are, is a partner effort. One partner will do an entire round while the other rests, before switching. The carry should be HEAVY, so don’t cower from the prescribed load unless you absolutely cannot carry it for more than 25 steps at a time.

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A: Metcon (No Measure)

3 RNFT

30-sec Bar Hang

45-sec D-Ball March

60-sec Superman Hold

B: Metcon (Time)

10 RFT (Time Cap: 18 minutes)

With a partner, alternating rounds:

5 Burpees

15 AbMat Sit-Ups

25m 1-Arm Farmer Carry, each side (70/53#)

Mobility

KB Forearm Smash

Executive Stretch on the Wall

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