The One with the Devil’s Tricycle

CrossFit Boro – CrossFit

Happy Hump Day! Today we are spending some time at the beginning of class to strengthen our middles. The timed work can be accumulated, if need be.

Our workout is divided into three parts, each separated by a 2 minute rest. For each part, one partner will Bike while the other does as many reps of the listed movement in the time that it takes their partner to bike the prescribed number of calories. Once both partners have biked and done a max set, that part is complete and they will rest 2 minutes before they begin the next part. The score is total time BUT for every rep completed, 1 second is subtracted from the total time. That means it’s still important that you bike hard, that you truly give a max effort on the movements, and transition quickly. Good luck!!

View Public Whiteboard

A: Metcon (No Measure)

3 RNFT

60-sec D-Ball March (120/80#)

20 Hip Extensions

60-sec Elbow Plank Hold

B: Metcon (Time)

For Time, with a partner:

Partner A: 16/12 cal Bike

Partner B: Max Box Jumps (24/20″)

– then Switch –

Rest 2 minutes

Partner A: 16/12 cal Bike

Partner B: Max Wallballs (20/14#, 10/9′)

– then Switch –

Rest 2 minutes

Partner A: 16/12 cal Bike

Partner B: Max D-Ball to Shoulder (120/80#)

– then Switch –
For every rep completed by either partner, 1 second is subtracted from the total time.

Mobility

Banded Overhead Distraction (https://youtu.be/DzWX6Etj-lE)

Banded Chicken Wing (https://youtu.be/5jKZfiAQ4QI)

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