THU JANUARY 25, 2018 - CROSSFIT

Warm-up
3 Rounds
10 Russian KB Swings
10 single leg good mornings
5 inchworms with push up
5 burpees
Strength
Strict Press
Alternating On the Minute x 12
Odd – 50 double unders or 25 single unders and 10 Double Under attempts
Even – Max Strict Press in 40 Seconds (95/65)
Metcon
Metcon (AMRAP - Reps)
3 Rounds:
3:00 Calorie Row
2:00 Burpees
1:00 Sit-Ups
Rest 2:00
Athletes will work for 6 minutes straight before resting for two minutes.
Score is total reps across all rounds.
Cool Down/Mobility
1:00 Spiderman Lunge (each leg)
2:00 Couch stretch (each leg)

 

crossfit boise idaho gym fitness workout weightlifting