MON FEBRUARY 12, 2018 - CROSSFIT

Warm-up

3 Rounds
10 Single Leg Good Mornings
10 Air Squats
10 Banded Lateral Steps
5 Burpees

Strength

Back Squat (5-2-5-2-5-2)

5 Reps @ 82%
2 Reps @ 87%
5 Reps @ 82%
2 Reps @ 90%
5 Reps @ 82%
2 Reps @ 93%

New Set Every 3:00

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 10:
40 Air Squats
20 Calorie Row
10 Handstand Push-ups

Cool Down/Mobility

1:00 Glute Stretch (R&L)
1:00 Hurdlers Stretch (R&L)
1:00 Frog Stretch
1:00 Lat Stretch on Rig

 

crossfit boise idaho gym fitness workout weightlifting