CrossFit Boro – CrossFit

It’s Press Day! Again, we are deloading this week and giving our bodies the best shot at hitting a max next week so don’t go beyond the prescribed percentages just because it’s “too light”!

Our workout calls for some running and massive hip flexion and extension. Because you only have 5 minute intervals to complete the work, the run should take you no more than 2:30. If in your first round you find that it does, consider scaling back to a 200m+100m to allow for more time to do the “inside” work. Knees-to-Elbows are arguably a more difficult version of T2B, but a very similar movement and as such will be treated similarly with regards to scaling. The Hip Extensions will be performed on the GHDs and will be a nice pairing with the closing of the hip found in the K2E. Enjoy!

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A: Shoulder Press (Deload)

1×5 @ 40% of 90% 1RM

1×5 @ 50% of 90% 1RM

1×5 @ 60% of 90% 1RM

Rest 60-sec between sets

B: Metcon (4 Rounds for time)

Every 5 minutes for 20 minutes (4 Rounds)

400m Run

12 Knees-to-Elbows

12 Hip Extensions
Score is time per round


KB Soleus Smash

Downward Dog Calf Stretch

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