Posts in Boise
MON SEPTEMBER 16, 2019 - CROSSFIT

“The secret of getting ahead is getting started.” – Mark Twain

Warm-up

3:00 Row
--
2 Rounds, 30 Seconds Each
Spiderman to Down Dog
T-Spine Rotates
Overhead Squats with PVC or Band

Strength

A: Overhead Squat (1-1-1)

Tempo Overhead Squats
3 Sets of 1
Tempo: 5 Seconds Down, 2 Seconds Pause
Every 2:00

Sets: 50-55-60%

B: Overhead Squat (1-1-1)

Pausing Overhead Squat
3 Sets of 1
Pause: 2 Seconds in Bottom
Every 2:00

Sets: 65-70-75%

Metcon

Metcon (Time)

"Hot Mess"
2 Rounds:
25 Overhead Squats (115/85)
35/25 Calorie Row