CrossFit Boro – CrossFit

The third Open workout is released tonight! Come watch the announcement with us at 8pm!

Today, we’ll be practicing our pulling gymnastics. Wherever you are on your journey, we’ve got you covered. Everyone will be practicing their kip swing and a pull in some capacity. You’ll notice there are rep ranges, as well. Try to move beyond your comfort zone here since it’s a great time to find and test your limits. Those with ring and bar muscle-ups can alternate between both. Those with one but not the other should practice or attempt the one they don’t yet have!

Our workout is solely cardio based. We’ll breathe heavy and get our heart rates up without getting too sore before 20.3 tomorrow! Now, go get yo sweat on!

View Public Whiteboard

A: Metcon (No Measure)

EMOM x 6 minutes

Choose ONE option:

A) 3 Kip Swings + 2 Hips to Rings/Bar + 1-2 (Bar) Muscle Ups

B) 3 Kip Swings + 2 Pull-Ups + 1-2 C2B

C) 3 Kip Swings + 1-3 Pull-Ups

D) 3 Kip Swings + 3 Ring Rows

B: Metcon (AMRAP – Reps)

For Total Reps (/Calories)

3 Rounds of 60-sec ON / 30-sec OFF

A) Bike for Calories

B) Ski for Calories

C) Row for Calories

D) Shuttle Run (30-ft) for Reps
Complete all 3 rounds of one exercise before transitioning to the next


Banded Overhead Distraction (https://youtu.be/DzWX6Etj-lE)

Banded Elbow Distraction (https://youtu.be/4MxVKmRL0cw)

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