12/18/18

CrossFit Boro – CrossFit

We’re doing some heavy carries today! These are great for grip and core strength, shoulder health, and increasing work capacity. You’ll follow each carry up with some nerve flossing through your forearms, which “un-sticks” your nerves from the muscle and connective tissues surrounding them so that they can move freely.

The workout is a shorter one but should be hit hard and fast. The D-Balls to Shoulder should be heavy but you should knock them out in 0:45-1:00. The double under sets are just short enough to keep you moving throughout the 9 minutes but just big enough to get you out of breath. Try to inhale for 2-3 jumps and exhales for 2-3 jumps so that you can get right back to that D-Ball.

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A: Metcon (Weight)

6 sets of:

150-ft Farmer Carry (70/53)

10x Upperbody Nerve Flossing

Rest 1 minute between sets

B: Metcon (AMRAP – Rounds and Reps)

AMRAP in 9 minutes

9 D-Ball to Shoulder (120/80)

27 Double Unders

Mobility

forearm smash

anterior shin smash

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