Cones of Dunshire

CrossFit Boro – CrossFit

Howdy! Let’s get this week started off on the right foot!

Part A is an all-around core builder. We’ll be targeting the deep lower-abdomen with the tucked hollow body hold, the obliques and leg abductors with the side plank, and the low back and glutes with the superman hold.

For the workout, you’ll have a 6-minute window to complete the work listed. When fresh, it’s possible to finish a round in less than 3 minutes, but that likely won’t be the case as your body and mind starts to fatigue. The catch is… your score is your slowest round. So you’ll have to be cautious in the first rounds to not over-expend yourself to finish strong in rounds 3 and 4. Good pacing!

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A: Metcon (No Measure)

6 Rounds, Not For Time (Cap: 10 minutes)

20-sec Tucked Hollow Body Hold

20-sec Side Plank, each side

20-sec Superman Hold

B: Metcon (Time)

Every 6 minutes for 24 minutes (4 Rounds)

16/12 cal Bike

12 Toes to Bar

8 Devil’s Presses (45/25#)

4 Box Jumps (30/24″)
Score is slowest round

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