Post-Santa Blues

CrossFit Boro – CrossFit

We hope you all enjoyed spending time with your loved ones this Christmas! We are back to our normal hours today. The workout is two 9-min AMRAPs performed back-to-back. The first 9-min section has upper-body pulling, lower-body pulling, and some rapid hip flexion/core work. Bands are allowed for assistance in the Strict Pull-Ups or as-parallel-as-possible Ring Rows. The Deadlifts should be done unbroken. In the second 9-min section, we have heavy-ish Squat Cleans and Hip Extensions on the GHDs. For 12 reps at the prescribed weight, you’ll likely be moving pretty slowly through the cleans. You should feel confident that you won’t fail any reps, but you may need to take a few breaths between reps. Welcome back!!!

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A: Metcon (AMRAP – Rounds and Reps)

AMRAP in 9 minutes (0:00-9:00):

3 Strict Pull-Ups

6 Deadlifts (185/125#)

9 V-Ups
immediately into…

B: Metcon (AMRAP – Rounds and Reps)

AMRAP in 9 minutes (9:00-18:00):

12 Squat Cleans (185/125#)

15 Hip Extensions

Mobility

Tucked Executive Stretch

Straight Leg Fold

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