Masked Superstars

CrossFit Boro – CrossFit

As it was last week and as it will be for the next three weeks after this one, Wednesday’s will be for restoration and recuperation, along with some skill work (likely gymnastics-based). Today we will be working on the handstand push-up. As you can see, there are a variety of options depending on your current capacity. After that, we’re going to do some unilaterally weighted squats and carries. It may not be sexy but it keeps us being able to do the sexy stuff without getting injured. That’s why we do it 🙂

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A: Metcon (No Measure)

Every 30 seconds for 5 minutes:

A) 2 Deficit Kipping HSPU

B) 2 Kipping HSPU

C) 2 HSPU Negatives

D) 2 Pike Push-Ups

B: 1-Arm Waiter Squat (3×12, each arm w/ 3-ct pause at bottom)

Rest 1-min between arms

Use same weight for both arms

C: Farmer’s Carry (1-Arm Farmer Carry 3x100m, each arm)

Rest 30-sec between arms

Use same weight for both arms


side deltoid smash

forearm smash

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