The CrossFit Total

CrossFit Boro – CrossFit

Here we are, the first Monday following the end of the 2019 Open. We are keenly aware of our strengths and of the areas we need the most help. Let’s not shy from this opportunity to grow fitter in mind and in body. One sure way to increase your fitness is build your foundational strength, which is why today we are establishing 1-rep max efforts in the Back Squat, Shoulder Press, and Deadlift. We will be concentrating our efforts on these three lifts in the coming 5 weeks and your 1RMs will come in handy when calculating percentages. Once you’ve crushed all of your maxes, we’ll wrap up the day with your favorite….BIKE SPRINTS!

View Public Whiteboard

A: Back Squat (Establish 1RM)

B: Shoulder Press (Establish 1RM)

C: Deadlift (Establish 1RM)

D: Metcon (No Measure)

3×20-sec Bike Sprints

Rest 1:40


couch stretch

psoas smash

side deltoid smash

quad smash

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