TUE APRIL 16, 2019 - CROSSFIT

crossfit.jpg

“What is important is seldom urgent and what is urgent is seldom important.” - Dwight Eisenhower

Warm-up

3:00 Row
--
2 Rounds, 30 Seconds Each
Spiderman to Down Dog
Banded Lateral Steps
Air Squats

Strength

Back Squat (6-3, 6-3, 6-3)

6 Reps @ 67%
3 Reps @ 72%
6 Reps @ 67%
3 Reps @ 77%
6 Reps @ 67%
3 Reps @ 82%

Every 2:30

Metcon

Metcon (5 Rounds for reps)

"Bad Blood"
5 Rounds:
1:00 - Max Burpee Box Jumps (24"/20")
1:00 - Max Power Cleans (155/105)
1:00 - Max Row or Assault Bike Calories
1:00 - Rest

Cool Down/Mobility

1:00 Couch Stretch (each)
1:00 Pigeon (each)
1:00 Child's Pose
1:00 Pancake (center)

 

boise crossfit idaho gym fitness workout weightlifting