8/12/15

CrossFit Boro – CrossFit

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OPTIONAL WOD

3 ROUNDS

3 ROPE CLIMBS

8 FRONT SQUATS @ 50%

Lumberjacks and Farmers (No Measure)

Divide your athletes into 2 teams. One team is the lumber jacks and the other team is the farmers. Set out cones, half sitting up and half laying down. On 3,2,1 go the farmers run around sitting up the cones and the lumber jacks knock them down. If all of the cones are either sitting up or all knocked over then the losing team gets a 5 burpees penalty. Don’t let people guard areas or cones. This can be done with tabata style timing.

A: Metcon (No Measure)

3 STATIONS

A- 3 STATIONS X 1 MIN

STATION 1: 1 ROPE CLIMB

STATION 2: 8-10 WALL FACING SHOULDER TAPS

STATION 3: MAX UB DU

B: Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

C: Metcon (Time)

50 PULLUPS FOR TIME

EVERY DROP = 200M RUN

**TIME CAP 12 MIN

Mobility

Superfriend biceps smash

Elbow mob

https://www.youtube.com/watch?v=t7fSwmqZbMI

(BOTH MOBS – start at 1:15 to 3:15)

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