10-05-17 WOD

CrossFit Full Bore, CrossFit Full Bore South – CrossFit

Warm-up (No Measure)

squat jumps, inch-worm walk-outs, alternating shoulder touch from high push-up, scorpion kicks

Dynamic: 4 rounds:

10 seconds hang from bar, 5 hollow swings, 5 hollow swing with hip drive (little to no pull), 5 scap pull-ups

Group: handstand kick-up instruct

CrossFit

Metcon (No Measure)

4 rounds for quality:

8 handstand pushups as strict as possible

12 GHD sit-ups
Scaled

8 abmat stack/high pike/2:1 low pike pushups

12 stick sit-ups

Metcon (Time)

For time:

40 pull-ups *every break do 1 burpee*

40 burpees *EMOM do 1 pull-up*

**burpees done during pull-ups DO NOT count towards 40 burpee total. EMOM starts at the top of next minute after completing pull-ups. Ex: if pull-ups are complete at 3:43 seconds the pull-up EMOM starts at 4:00. if the pull-up are complete at 4:01, the pull-up EMOM begins at 5:00**

***NO burpee pull-ups. separate the movements***

(+ 60 each)
Scaled

40 ring rows *every break do 1 burpee*

40 burpees *EMOM do 1 pull-up*

*If athlete wants to complete WOD Rx but can only string 1-2 pull-ups together at a time they may accumulate 1 sit-up for each break and complete these after the pull-ups and before the burpees. If athlete strings together a set of 3 unbroken pull-ups at ANY TIME during the WOD they are subject to burpee penalty and not sit-up

Metcon (No Measure)

accumulate 2 minutes plank *each break do 5 ring dips*
Scaled

accumulate 2 minutes plank

*each break do 5 banded ring/box dips*

Bootcamp

Metcon (5 Rounds for time)

Each for time:

50′ bear crawl

10 abmat sit-ups

Rest 1 min

Metcon (Time)

For time:

1 mile run

45 push-ups

200 jump rope

Metcon (No Measure)

8 Turkish get ups/side 25/15