CrossFit Boro – CrossFit

On this lovely Friday, we’ll be taking some time at the beginning of class to strengthen our upperbacks and outer glutes with Bentover Rows and Crossbody Lateral Step Overs.

The workout is all cardio. Today is a great day to improve your endurance. Let’s make this year one filled with hard work, consistency, and improvement.

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A: Metcon (No Measure)

EMOM x 8 minutes

Min 1: 6 Bentover Barbell Rows @ Heavy with Good Form

Min 2: 8 DB Lateral Crossbody Step-Overs (35/25#)

B: Metcon (5 Rounds for reps)

EMOM x 25 minutes (5x)

Min 1: Max Calorie Row

Min 2: Max Reps of Double Unders

Min 3: Max Calorie Bike

Min 4: Max Calorie Ski

Min 5: Rest
Score is # of Calories/Reps per Round so you’ll be logging five different numbers


Crossbody Arm Child’s Pose (

Butterfly Stretch (

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