Steamy Jambalaya

CrossFit Boro – CrossFit

We’re spending a few minutes early on in class today to train our two most important gymnastics shapes – the Hollow Body and the Arch (Superman). You’ll alternate between 20-sec holds until 5 minutes are up. Ideally the holds will be unbroken, but they may be accumulated if needed.

Our workout today involves some weightlifting under heavhy breathing conditions. The Wallballs should be completed in 1-2 sets. The Hang Squat Snatch is intended to be moderately heavy for this high-skill movement, but you should be confident that you won’t fail any reps. Here we go!!!

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A: Metcon (No Measure)

5 minutes, for quality:

20-sec Hollow Body Hold

20-sec Superman Hold

B: Metcon (Time)

3 RFT (Time Cap: 18 minutes)

400m Run

16 Wallballs (20/14#, 10/9′)

8 Hang Squat Snatches (115/80#)


Couch Stretch

Trap Smash w/ Lax Ball

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