FRI APRIL 13, 2018 - CROSSFIT

Did you know there are as many Thursday the 12th as there are Friday the 13th?
Make your own luck!

Warm-up

3 Rounds:
200 meter run
15 Air Squats
10 Banded lateral steps
5 Inchworms with a push-up

Strength

Back Squat (5-5-4-4-3-3)

5 Reps @ 72%
5 Reps @ 76%
4 Reps @ 80%
4 Reps @ 82%
3 Reps @ 85%
3 Reps @ 88%

New Set Every 2:00

Metcon

Christine (Time)

3 Rounds for time:  
500m Row  
12 Deadlifts, bodyweight
21 Box Jumps, 20"

Cool Down/Mobility

Foam Roll: 10 Passes each: Calves, hamstrings, glutes, and low back
1:00 Sink Stretch
30 Second lying front and rear delt stretch

 

boise crossfit idaho gym fitness workout weightlifting games crossfit