Double Shot Espresso

CrossFit Boro – CrossFit

It’s Hump Day! What better way to celebrate the middle of the week than with some core work? You’ll be challenging your capacity in the Handstand Walk, an already-skillful movement, by taxing your core with GHD Sit-Ups. For anyone who isn’t quite ready to kick up on the open floor, have no fear! We have scaling options that will allow you to safely and (somewhat) comfortably practice being upside down and shifting your weight from hand to hand.

The workout is GRIPPY to say the least. The demands of the pull-ups will hopefully motivate you (or your body) to move as efficiently as possible during the hang clean and jerks. Do your best to avoid hammer curling the DB to your shoulder and use your legs to get it overhead. You’ll be seeing Chest-to-Bar programmed more frequently now that the CrossFit Open moves to October this year and will be here again before we know it! Don’t have C2B? Don’t worry, we’ll have you covered with a scaling option! See ya on the gym floor!

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A: Metcon (No Measure)

EMOM x 10 minutes

Odd: 8 GHD Sit-Ups

Even: Handstand Walk Practice

B: Metcon (Time)

3 RFT (Time Cap: 15 minutes)

15 DB Hang Clean & Jerk, Right (50/35#)

10 Chest to Bar Pull-Ups

15 DB Hang Clean & Jerk, Left

10 Pull-Ups


Psoas Smash

Banded Bully Stretch

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