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CrossFit Boro – CrossFit

Let’s lengthen and strengthen those hamstrings! We’ve got some Romanian Deadift work to do at the beginning of class followed up with some Handstand Walk practice. If you’re able to walk on your hands, you’ll hit a short 15-ft walk, while other still working on that skill can improve their shoulder stability and shifting their weight from hand to hand while upside down with a Wall Walk.

The workout is a cardio burner. For five rounds, you’ll work as hard you can for 40 seconds then follow it up immediately with a 20 second rest. Each round will consist of moving from the Bike to the Skier to the Rower to the Burpees, and will finish with a full minute of rest before starting over again at the Bike. You’ll score each round separately so keep a running count from Bike to Burpees then jot down that number during your minute of rest. At the end, you should have five numbers to log. Happy breathing!!!

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A: Metcon (Weight)

EMOM x 6 minutes

3 Romanian Deadlifts @ 45% 1RM DL

*With time remaining in the minute, perform 15-ft HS Walk or 1 Wall Walk
Pause for 2 seconds at the top of each rep

B: Metcon (5 Rounds for reps)

5 Rounds of 40-sec ON / 20-sec OFF

A: Bike for Calories

B: Ski for Calories

C: Row for Calories

D: Burpees for Reps

Rest 1 minute between rounds (Rest begins after the 20-sec OFF of the Burpee minute)
Score is total reps per round (1 calorie = 1 rep)


3-Way Classic Hamstring (https://youtu.be/MOF5vD33S6o)

Chest/Bicep Stretch on Pole (https://youtu.be/e8gRiizeL_A)

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