Corpus Delicti

CrossFit Boro – CrossFit

Well, folks, we saw some gymnastics in last week’s Open workout but not the pulling variation. So… we are getting some practice in with a pull-up EMOM (whatever kind you’re currently working on). That could be C2B, regular, or jumping, butterfly or kipping.

Today’s workout is sure to send your heart rate through the insulated tin roof. The time cap will encourage you to finish your rounds in 3 minutes or less. That means you’ll have to move pretty steadily through each part without a ton of breaks. Pick a box height that allows you to complete the jumps in 1 minute or less!

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A: Metcon (No Measure)

EMOMx8 minutes

2-3 Pull-Ups

– Chest to Bar

– Chin over Bar

– Jumping

B: Metcon (Time)

5 RFT (Time Cap: 15 Minutes)

5 D-Ball to Shoulder (120/80#)

15 Box Jump Overs (24/20″)

3 Wall Walks

Mobility

banded overhead distraction

psoas smash

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