Boiling Gumbo

CrossFit Boro – CrossFit

Carries (especially heavy carries) are one of the most functional exercises we can train. The military is even starting to incorporate them into their PT tests! We’ll carry some heavy loads long distances then “floss” our ulnar nerves since they tend to get “stuck” between our muscles and connective tissue with all of the grip work that we do in CrossFit.

This workout is a fast one. The step-ups are unweighted so you should be able to move through them quickly before moving onto the C2B. For 12 reps across 5 rounds, you’re looking at 60 total reps of C2B. That’s a lot of volume if you’re not proficient at them. An appropriate scale would be to scale back to 6-8 reps per round. Or for those of you who don’t have C2B but have pull-ups, those would be a great scale. Otherwise, we will scale with Jumping C2B. Now go crush it!

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A: Metcon (No Measure)


60m Farmer Carry (70/53#)

10 Ulnar Nerve Flosses

Rest 1 minute between rounds

B: Metcon (Time)

5 RFT (Time Cap: 13 minutes)

20 Alt. Step Ups

12 Chest-to-Bar Pull-Ups


Executive Stretch on the Wall

Lateral Seam Smash

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