CrossFit Boro – CrossFit
Happy Halloween! We hope to see you in class today dressed up in costume!!!
As you’ve probably noticed over the past three weeks during the Open season, our Thursdays have been mostly reserved for cardio-based workouts. Today is no different but we have added some slightly more complex movements like the Squat Clean Wallball and the HSPU. The SCWB is a wallball shot but the ball will be taken from the ground for each rep, ultimately causing you to perform a squat clean before throwing the ball to the target. The HSPU can be done any style you like – strict or kipping. We’ll have scales available for those who are still working toward this movement. Otherwise, you’ll be doing a short burst of ab work before pushing / pulling hard for max calories on the rower and bike, respectively. You’ll run through the listed work 4 times (just under 20 minutes total). Have fun!!!
A: Metcon (Calories)
4 Rounds, for Calories:
In a 2:00 window (0:00-2:00):
6 Squat Clean Wallballs (20/14#, 10/9′)
12 AbMat Sit-Ups
Max Calorie Bike with time remaining
In a 2:00 window (2:00-4:00):
6 Handstand Push-Ups
Max Calorie Row with time remaining
Rest 1 minute (4:00-5:00)
Foam Roll Glutes & Lats
Super Samson w/ FR