CrossFit Boro – CrossFit

This core work pairs a hip flexion isometric hold with dynamic hip extensions. The L-Sit and Hip Extensions are sure to build the muscles surrounding your lower spine, increasing your ability to stay uninjured and your ability to produce power through your midline.

Today’s workout challenges all three of the CrossFit training modalities: gymnastics, weightlifting, and monostructural metabolic conditioning (cardio). We’ll be scaling the Muscle-Ups by pairing a pulling movement with a pushing movement to simulate the pull-up and dip involved in completing a muscle-up. The deadlift weight should allow for you to complete the 15 reps in 1-2 sets. Scale double unders with 90 single unders, or attempts at fewer reps (at your coach’s discretion). Good luck!

View Public Whiteboard


5 Rounds of:

20-sec L-Sit

20 Hip Extensions

1-min Rest

A: Metcon (Time)

4 RFT (Time Cap: 15 minutes)

5 Ring Muscle Ups

15 Deadlifts (255/145#)

45 Double Unders


psoas smash

anterior shin smash

Leave a comment