CrossFit Boro – CrossFit

Today is dedicated to muscle-up practice (another movement sure to make its way into our Friday workout this week or next) and to strengthening our trunk. Part B involves Hip Extensions on the GHDs to get your backside firing, Ipsilateral (same-side) Dead Bugs to condition your abs and hip flexors. Bulgarian Split Squats to strengthen your quads, glutes, and hamstrings, and Supinated-Grip Deadlift Holds to give your shoulders a chance to hold a heavy load in an uncommon position. Cheers to a “hard core”! 😉

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A: Metcon (No Measure)

Every 30 seconds for 6 minutes:

Muscle-Up Transition Practice

– 1-2 Jumping BMU

– 1-2 Low Ring Transitions

B: Metcon (Weight)

4 Super Sets of:

20 Hip Extensions

10 Ipsilateral Dead Bugs

5 Bulgarian Split Squats, each leg (25/15#)

30-sec Supinated Deadlift Hold @ 50% 1RM

Score DL Hold weight


With class time remaining:

Go play on bar or rings or both!


psoas smash

suprapatella smash

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