Big Thompson CrossFit WOD 16.6.8


Atlas Stones
Form & Technique Drills (outside on the new outdoor gym)
Complete For Repetitions
5 minutes each station, 1 minute rest/transition between stations

Station 1
200 Run (each 200=1 rep, athletes may run whatever distance they wish, but must be back before the station time ends, example run and 800 and then decide if you have enough time for a quick 200.)
Station 2
Atlas Stones 115/65 (Stone from ground to shoulder, each rep=1, stones must be taken from their cradle, enjoy being outside)
Station 3
Toes 2 Bar (Sc Knees 2 Elbows, Knee Raises, each rep=1)
Station 4
Front Plank Holds (each second=1 rep)

*Please complete in order if possible, but for larger classes athletes may start at any station. This is a 23 minute workout please plan accordingly.

Boot Camp

Complete 5 Rounds For Time
200 Run
20 Toes 2 Bar
20 Push Ups
1:00 Minute Front Plank
Kirk, Phil and Sara lateral jumps