CrossFit Boro – CrossFit

Hot off the press! It’s Shoulder Press day! Same dealio as Monday. The reps go down each set and the percentages go up. This is our last heavy week of the cycle before we deload.

Today’s metcon was inspired by one of Roman and Todd’s at-home Sunday workouts. We’ll be working on some classic CrossFit movements with short runs sprinkled in the mix. The goal is to be able to do the KB Swings, Wallballs, and HSPU in 2-3 sets each. That means sets of 20-30 reps on the swings, 15-25 on the wall balls, and 10-15 on the HSPU. If you cannot execute those movements as Rx in those sets, consider scaling to something that would allow you to perform this workout with that kind of intensity. The GHD Sit-Ups are a nice cap to a fun WOD. Knock em out and head out for one final run.

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A: Shoulder Press

Shoulder Press

1×5 @ 75% of 90% 1RM

1×3 @ 85% of 90% 1RM

1×1+ @ 95% of 90% 1RM

Rest 90-sec between sets

B: Metcon (Time)

For Time (Time Cap: 20 Minutes)

200m Run

60 American KB Swings (53/35#)

200m Run

45 Wallballs (20/14# to 10′)

200m Run

30 Handstand Push-Ups

200m Run

15 GHD Sit-Ups

200m Run


Psoas Smash

Quad Smash

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