CrossFit Boro – CrossFit
Howdy-ho! It’s Monday, y’all!
As you can see, we’l be re-testing a workout from the 2019 (Fall) CrossFit Open, but first! We have some accessory work to care for and warm-up the tendons and ligaments in our hips and shoulders, and improve our core stamina.
If you were with us in February, then you no doubt remember this workout. So simple, yet so destructive. Wallballs and Rowing and for 15 minutes. Some of you have the quad stamina and endurance to go hard from “3, 2, 1, Go!”, but others will need to pace yourselves as it is easy to redline with such full-body movements. One key element will be to concentrate on your breathing, which we will practice in class. Let’s do it!
A: Metcon (No Measure)
8 Tempo Goblet Squats @ 3131 (35/26#)
5 KB Windmills, each arm
60-sec D-Ball March (120/80#)
B: Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target