Ludicrous Speed

CrossFit Boro – CrossFit

We are kicking this Wednesday off with some core strengthening. A few simple movements that get the job done.

The WOD is a triplet of Swings, Rowing, and Wallballs. Each of these movements is multi-joint, full-body and are guaranteed to send your heart rate skyrocketing. Be intentional about your breathing. Each movement have definitive highs and lows, “end points” if you will, that you can intentionally inhale or exhale at. Do it! Witness the awesome benefit of controlling your breathing while under stress and fatigue.

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A: Metcon (No Measure)


30 AbMat Sit-Ups

30-sec D-Ball Walk (120/80#)

30 Supermans

B: Metcon (AMRAP – Rounds and Reps)

AMRAP in 14 minutes

20 American KB Swings (53/35#)

20 cal Row or Ski

20 Wallballs (20/14# to 10′)


Couch Stretch

KB Psoas Smash

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