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CrossFit Boro – CrossFit

We have a fun mixture of movements to knock out early on in class today. You’ll get a change to practice the skill of Handstand Walking or your shoulder stability while upside down, improve your hip flexion stamina and core strength with GHD sit-ups, and strengthen your upper backs with some bentover rows.

The workout is 10 minutes of two super simple but full-body movements. The D-Ball to Shoulder and the Burpee! The weight of the D-Ball is light and the reps are low so that you can work at a steady pace for the entire 10 minutes. Just focus on doing one rep at a time and before you know it, you’ll be done! Have fun!

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A: Metcon (No Measure)


30 ft. HS Walk or 30-sec Handstand Hold

20 GHD Sit-ups

10 DB Bent-over Rows, each side

B: Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 minutes

6 D-Ball to Shoulder (80/50#)

5 Burpees to 6″ Target


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