Star Blast

CrossFit Boro – CrossFit

If you need a hug to cure your Monday blues, come to class today and hug a D-Ball! We are spending some time marching, carrying, and throwing over our shoulder the D-Ball. Working with such a heavy, unruly implement helps to improve the stability through your midline which will transfer over to pretty much everything else we do in CrossFit.

Our workout involves 1-min max efforts of 4 different exercises. Two are cardio-intensive – the bike and the rower. The other two are gymnastics, bodyweight movements – the push-up and pull-up, sure to improve your body awareness and upper body strength. Modulate your effort on the bike to give yourself a fair shot at getting as many pull-ups and push-ups as you can, then go for broke on the rower!

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A: Metcon (No Measure)


30-sec D-Ball March (120/80#)

15 yd. D-Ball Carry

5 D-Ball to Shoulder

B: Metcon (3 Rounds for reps)

3 Rounds

Max reps in 1 minute of each movement:

A. Cals on Bike

B. Pull-Ups

C. Push-Ups

D. Cals on Rower

Rest 2 minutes between Rounds
Score is total Reps per Round


Side Deltoid Smash

Blue Angel

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