Firebox

CrossFit Boro – CrossFit

Welcome Visitors!

It’s the last Monday of 2019. Where has the time gone?! Anyway, we’re happy to be spending our final Monday of the year with friends. The workout today involves some simple core strengthening movements, squatting, and hip hinging. Members and visitors are welcome to do this solo or with a partner. If you do it with a partner, think of it like “you go, I go”… Only one person may work at a time while the other rests, but you may break up the work between the two of you in any way.

View Public Whiteboard

A: Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

20 Hollow Rocks

40 Air Squats

20 Supermans

40 Russian KB Swings (53/35#)

20 KB Side Bends (10R/10L)
Visitors have the option to do this workout with a partner. Only one partner may work at a time but you can split the work however you like.

Mobility

Half-Straddle Cobra Pose (https://youtu.be/yI0wvg7yGLw)

Foam Roll Quads

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