Sweet Grace

CrossFit Boro – CrossFit

For the next five weeks during the CrossFit Open, you can expect Wednesdays to involve structural and core work. We’ll be performing exercises that help with your mobility, stability, core strength and stamina, and overall joint health to keep you strong and healthy through these hard and fast Open workouts.

Today, we’ll be working on our front-side and back-side trunk muscles with GHD Sit-Ups and Bird Dogs, grip strength, core and shoulder stability with Farmer Carries, and lat engagement and shoulder activation in the Ring Row and Shoulder Taps. Enjoy!!!

View Public Whiteboard

A: Metcon (No Measure)

Every minutes on the minute for 25 minutes (5x)

Min 1: 9 GHD Sit-Ups

Min 2: 14 Bird Dogs

Min 3: 100-ft Farmer Carry (70/53#)

Min 4: 9 Ring Rows

Min 5: 14 NTW Shoulder Taps


banded overhead distraction

banded hip opener

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