Captain’s Shield

CrossFit Boro – CrossFit

Ok, guys! We made it to hump day!

We’ll be spending some time practicing higher skill gymnastics work at the beginning of class today with Strict HSPU, C2B, and L-Sits. Of course, as always, we’ll have some scales and substitutions ready for anyone who is still progressing towards those movements. Because it’s not for time, you should be focusing on quality of movement and refining technique that can’t be done during the intensity of a workout.

Our metcon is exactly that – metabolic conditioning! All cardio, baby! The prescribed work is intended to be completed in under 45 seconds for EACH exercise. That means if it’s going to take you longer, you should consider shaving 1-2 cals/reps. There is not rest time other than the amount you earn each minute so you do not want to be pushing it to the last second, or you will fade quickly. Think of this as moving steadily and breathing heavy for 20 minutes.

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A: Metcon (No Measure)


4-6 Strict Handstand Push-Ups

6-8 Chest-to-Bar Pull-Ups

30-sec L-Sit Hold

B: Metcon (AMRAP – Rounds)

EMOM x 20 minutes (4x)

Min 1: 12/9 cal Bike

Min 2: 50 Double Unders

Min 3: 16/12 cal Row

Min 4: 9 Burpees

Min 5: 12/9 cal Ski
Score is # of minutes that work was successfully completed within the minute (Max Rounds would be 20)


Side Deltoid Smash

Blue Angel

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