Posts in WOD
MON MARCH 25, 2019 - CROSSFIT
crossfit_boise_workout.jpg

β€œEvery action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity.” – James Clear

Warm-up

3:00 Row (increase pace each minute)
--
2 Rounds, 30 Seconds Each
Spiderman to Down Dog
PVC Pass Throughs
PVC Overhead Squats

Strength

Back Squat (5-3, 5-3, 5-3)

6 Sets:
Set 1: 5 Repetitions @ 70%
Set 2: 3 Repetitions @ 75%
Set 3: 5 Repetitions @ 70%
Set 4: 3 Repetitions @ 80%
Set 5: 5 Repetitions @ 70%
Set 6: 3 Repetitions @ 85%
Every 2:30

Metcon

Metcon (Time)

"Gertrude"
21-18-15:
Power Snatch (95/65)
Handstand Push-ups

Cool Down/Mobility

10 T-Spine Rotates (each side)
10 Cat/Cow
10 World’s Greatest Stretch
1:00 Childs Pose
1:00 Quad Stretch (each leg)

Accessory Work

Metcon (No Measure)

Handstand Walk or Upside Down Practice
10:00 of PracticeNot for time or score - but for a chance to practice sound movement mechanics.

 

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