THU APRIL 18, 2019 - CROSSFIT

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“A failure in planning is a plan for failure.” -Clone Wars

Warm-up

500 Meter Row
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2 Rounds
5 Straight Leg Deadlifts
5 Good Mornings
10 Spiderman to Down Dog
10 Cossack Squats

Strength

Deadlift (3-1, 3-1, 3-1)

On the 2:00 x 6 Sets:
Set #1 - 3 Deadlifts @ 72%
Set #2 - 1 Deadlift @ 79%
Set #3 - 3 Deadlifts @ 72%
Set #4 - 1 Deadlift @ 84%
Set #5 - 3 Deadlifts @ 72%
Set #6 - 1 Deadlift @ 89%

Metcon

Metcon (4 Rounds for reps)

"Evil Plans"
On the 3:00 x 4 Rounds:
15/12 Calorie Row
10 Burpees
Max Wallball in remaining timeRecord wallball reps for each round

Accessory Work

10:00 of Handstand Walk PracticePractice distance, varying directions, obstacles. Let's challenge ourselves at our own respective level

Cool Down/Mobility

Foam Roll:
Low back and glutes, quads and hips, and finish with thoracic spine and lats.
1:00 Seated Pike Stretch (maintain flat back)

 

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