THU MAY 2, 2019 - CROSSFIT

“Death ain't nothin' but a heartbeat away. I'm livin' life, do or die, what can I say” -Coolio

Warm-up

3 Rounds
5 Inchworms with a Push-Up
10 Spiderman to Down Dog
10 World’s Greatest Stretch
5 Burpees

Metcon

A: Metcon (Distance)

"Gangsta’s Paradise"
Score all Movements Separately

5:00 Max Meter Row

Metcon (AMRAP - Reps)

5:00 Max Burpee Pull-Ups (Rx+ Burpee Bar Muscle Up)Rest 5:00

B: Metcon (Distance)

4:00 Max Meter Row

Metcon (AMRAP - Reps)

4:00 Max Burpee Box Jump Over (24/20") (Rx+ 30/24")Rest 4:00

C: Metcon (Distance)

3:00 Max Meter Row

Metcon (AMRAP - Reps)

3:00 Max Wallball (20/14)

Cool Down/Mobility

1:00 Deep Spiderman Lunge (each)
1:00 Glute Stretch (each)
1:00 Seated Pike Stretch
1:00 Childs Pose

1:00 Deep Spiderman Lunge (each)
1:00 Glute Stretch (each)
1:00 Seated Pike Stretch
1:00 Childs Pose

 

boise crossfit idaho gym fitness workout weightlifting