FRI APRIL 20, 2018 - CROSSFIT

Warm-up

3 Rounds:
10 Single leg hip thrusts (each leg)
15 second single arm/single leg plank (each side)
10 Banded lateral steps
10 Burpees

Strength

Deadlift (5 x 5)

Increasing weight each set
Build to a heavy set of 5
New set every 2:00

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 12:
6 Strict Handstand Push-ups
9 Deadlifts (225/155)
30 Double Unders

Cool Down/Mobility

1:00 Pigeon or Glute stretch (each leg)
1:00 Saddle Stretch (Right, Middle, and Left)
1:00 Alternating Calf Stretch

 

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