Boulder CrossFit – CrossFit

“Bowser Castle” (Checkmark)

40:00 EMOM

minute 1: 13/10 Calorie Echo

minute 2: 8/6 Strict Pull-Ups + 8 Toe to Bar

minute 3: 14/12 Calorie Row

minute 4: 12 Dumbell Bench Press

Dumbell Load: 50/35lb, 30/20lb

Primary Objective: Complete each movement(s) in the minute.

Secondary Objective: Obtain 10+ seconds rest for each minute during the EMOM

Optional Accessory (No Measure)

For Quality:

5 Sets

:30/:30 Single Leg Banded Pallof Hold

:15 Top of V-Up Hold

-rest as needed b/t sets-

Pick a distance from the rig for the Pallof that allows you to maintain neutral positions, but is still challenging. Perform a deadbug hold for the v-up as needed.