WED APRIL 18, 2018 - CROSSFIT

Warm-up

3 Rounds:
10 Burpees
10 Russian KB Swings
10 Banded Lateral Steps
10 Air Squats

Strength

Front Squat (5-4-3-2-1)

5 at 75%
4 at 80%
3 at 85%
2 at 90%
1 at 95(+)%
New set every 2:00

Metcon

Metcon (3 Rounds for reps)

AMRAP 4:
21/15 Calorie Row
21 Toes to Bar
21 Front Squats (115/80)

Rest 4:00

AMRAP 4:
15/12 Calorie Row
15 Toes to Bar
15 Front Squats (135/95)

Rest 4:00

AMRAP 4:
9/6 Calorie Row
9 Toes to Bar
9 Front Squats (155/105)

Cool Down/Mobility

2:00 Frog Stretch
1:00 Couch Stretch (each leg)

ย 

boise crossfit idaho gym fitness workout weightlifting games crossfit