Crazy Carlos

CrossFit Boro – CrossFit

Our accessory work today will improve shoulder stability, grip and quad stamina. It’ll also be a great way to warm up for the workout, which is sure to light your quads ablaze and tire out your upper body. At every 3 minutes, the calories on the bike should take you no longer than 1:15-1:30, and the HSPU should be done in 0:30-0:45. That means you’ll get 0:45-1:15 of rest. Any less than that and it’s unlikely you’ll be able to maintain the same work for 4 rounds. Leggo!

View Public Whiteboard


Side Deltoid Smash

Executive Stretch on the Wall

A: Metcon (No Measure)


50m 1-Arm DB Waiter Carry, R

50m 1-Arm DB Waiter Carry, L

100m KB Farmer Carry

60-sec Wall Sit

B: Metcon (Time)

Every 3 minutes for 12 minutes (4 Rounds)

18/14 cal Bike

9 Handstand Push-Ups
Score is slowest round

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