Brack Built

CrossFit Boro – CrossFit

*THIS WORKOUT WILL START AT 10:10AM SO PLEASE TRY TO BE ON TIME AND IF YOU ARE LATE PLEASE TRY TO MAKE IT BY 10:05*

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Warm-up

2 rounds:

100m run

10 ring rows

15 kip swings

10 arms only push ups

15 air squats with small green band

100m row

A: Murph Upscaled (Time)

Time cap: 50 min

For time (with Partner)

Buy in: 1000m row

800m run

50 Chest to bar

100 Handstand push ups

150 Front Rack DB Squats (50/35)

800m run

30 chest to bar

60 Handstand pushups

90 Front Rack DB squats (50/35)

800m run

20 chest to bar

40 hanstand push ups

60 Front Rack DB squats (50/35)

800m run

Buy out: 1000m row

Partners run together. For everything else (row, handstand push-ups, kipping pull-ups, and DB squats) one partner works at a time; break up the reps between partners as needed.
Scales:

-Pull Ups: Chin over bar, Banded Kipping pullups, ring rows

-Squats: Scale weights: 35/20, if you can’t get to depth, use a box to *touch* and come back up

-Handstand push ups: abmats/ plates underneath, Elevated pike push ups using a box, if you cannot get inverted, you will push press 45lb/25lb plate

Mobility

1 min each leg of couch stretch

1 minute T-spine

maybe 3 or 4 min of just laying on the floor bc ur dead after that

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