CrossFit Boro – CrossFit
It’s the beginning of a new year… which means it’s CrossFit Open season! You’ll notice in the next 6-8 weeks leading up to the start of the Open, we’ll be practicing the movements that most often show up in the workouts. Today, we’ll be practicing the pull-up variation most regularly programmed during the Open: the chest-to-bar. Chin-over-bar pull-ups are usually the Scaled option so now is a good time to work on those, as well. Focus on quality movement!
Today’s metcon is exactly that — metabolic conditioning. It is intended to be a steady, moderately high-heart rate, heavy breathing workout. You should have enough time to quickly transition to the next station. Happy breathing!
SKILL WORK
4 min C2B/Pull-Up practice
followed by…
A: Metcon (No Measure)
EMOMx6min
3 C2B or 5 Pull-Ups
*5 Jumping Pull-Ups @ Open standards
B: Metcon (AMRAP – Rounds)
EMOMx20min
Min 1: 10x 50-ft Shuttle Runs
Min 2: 12 Burpees
Min 3: 14/12 cal Row
Min 4: 160m Ski
Score is # of rounds successfully completed within the minute
Mobility
couch stretch
banded overhead distraction