Bikini Bottom

CrossFit Boro – CrossFit

As much as Bottom Squat Holds burn, they are EXCELLENT for improving ankle mobility because they overload the tendons and ligaments in the joint, getting them to loosen up and move through a greater range of motion, which is crucial for performing pistols (one-legged squats). Which brings me to the workout…

We have Cindy’s evil cousin, “Mary” today. Another of the nasty girl benchmark workouts from CrossFit headquarters that involves all bodyweight exercises, but with anotehr layer of complexity. The Handstand Push-Up reps are low enough to afford those who are still new to them to get some good practice in, while experienced HSPUers should be doing these 5 unbroken. We’ll have a couple of scaling options for Pistols that will help progress you toward achieving them. The Pull-Ups can be scaled today with Jumping Pull-Ups! Be sure to log your score since this workout is likely to be repeated!

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A: Metcon (No Measure)

4 Rounds of 30-sec ON / 30-sec OFF:

Front Squat Bottom Hold @ 20% 1RM Front Squat

B: Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

Mobility

Scorpion Stretch

Child’s Pose w/ Cross-Arm

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