Yellow Brick Road

CrossFit Boro – CrossFit

I’ve got a fever… and the only cure is MORE KETTLEBELL! Just kidding. But we are definitely getting a dose of KB today. We have some accessory work to improve our core rotation, hip mobility, and glutei strengthening.

We have a chipper today with a wide variety of movement patterns. Some jumping, lungeing, swinging, sitting up, and pressing. The Double Unders should take no longer than 2 minutes so scale to an amount that will allow you to move on at or before that time. The Single Under substitute will be 250 reps. We hardly ever (if ever) perform Strict Presses in a WOD because of the likelihood of hitting muscle failure quickly, but it’s only 20 reps at a moderate weight so be smart, break as often as you need, and get em done!

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A: Metcon (No Measure)


7 KB Get Up Sit-Ups, each side

14 KB Russian Twists

7 Goblet Kossack Squats, each side

14 KB Glute Bridges

B: Metcon (Time)

For Time (Time Cap: 15 minutes)

100 Double Unders

80 Walking Lunges

60 Russian KB Swings (53/35#)

40 GHD Sit-Ups

20 Strict Presses (75/55#)


KB Psoas Smash

Samson Stretch

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