MON APRIL 29, 2019 - CROSSFIT

“If you aren’t going all the way, why go at all?” – Joe Namath

Warm-up

A:

3:00 Row
3:00 Foam Roll: Quads and Adductors (inside of legs)

B:

Mobility: 1 Round
Calf and Ankle Stretch (30 seconds each)
10 World’s greatest stretch
10 Spiderman to Down Dog

C:

2 Rounds:
10 Banded Lateral Steps (Right and Left)
3 Slow Pausing Squats (2 Second Pause in ¼, ½, parallel, and full depth)
10 Glute Bridges (5 Second Hold on Top)

Strength

Back Squat (1 Rep Max)

1 Rep Max
Take 20:00 to work up to a heavy 1 rep
Suggested warm-up reps: 8 at 40%, 6 at 50%, 4 at 60%, 3 at 65%, 2 at 70%, and then build to a max with singles.

Metcon

Metcon (Time)

"Add It Up"
21 Air Squats
42 Pistols
15 Strict Handstand Push-Ups
30 Pull-Ups
9 Strict Chest to Bar
18 Push-Ups
135 Double UndersTime Cap: 10:00

Cool Down/Mobility

1:00 Couch Stretch (each)
1:00 Pigeon Stretch
Foam Roll: Glutes, Quads, Hamstrings, and Calves

 

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