Striking Vipers

CrossFit Boro – CrossFit

It’s Friday! Yahooooo!

We’ve got quite a bit of work today. The first part will be a great warm-up, will help to improve your grip stamina and shoulder stability. The second part is an excellent core stabilizer exercise and will challenge the stamina in your pressing muscles. The final part, our workout, is a fun one involving some super simple movements. Move fast and enjoy!!!

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A: Metcon (No Measure)

10 minutes for Quality

250m Row

20-sec Supinated Grip Bar Hang

10 Single-Arm Suitcase Deadlift, each

10 Plank Shoulder Taps w/ 2-ct hold

B: Metcon (Time)

Accumulate 2 minutes in a Barbell Overhead Hold @ 80% of your 1RM Strict Press
Score is total time it takes to accumulate 2 minutes in the hold

C: Metcon (Time)

For Time


Slam Balls (30/20#)

Russian Twists with SB

Walking Lunges

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