SAT JANUARY 27, 2018 - CROSSFIT

Warm-up

Line Drills:
Movement Down, Jog Back
Walking Quad Stretch
Walking Knee to Chest
Duck Walk
Side Lunge
Walking Samson
Walking Spidermans
Inchworms into Soldier Kicks
Toe Walk into Heel Walk
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance

Metcon

Metcon (Time)

Teams of 3
For Time:
100/70 Calorie Row
100 Dumbbell Snatches (50/35)
100 Lateral Barbell Burpees
100 Thrusters (115/80)
100 Lateral Barbell Burpees
100 Dumbbell Snatches (50/35)
100/70 Calorie Row

Divide work as necessary

Cool Down/Mobility

1:00 Child Pose
1:00 Pigeon Stretch (each leg)
10 Cat, Cows
1:00 Sink Stretch
1:00 lat stretch on Rig
2:00 Couch Stretch (each leg)

 

 

crossfit boise idaho gym fitness workout weightlifting