THU MAY 31, 2018 - CROSSFIT

Warm-up

3 Rounds
10 KB Swings
10 Sit-ups
10 Arch to Hollow

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 13:
50 Dumbbell Snatches (50/35)
40 Burpees
30 Toes to Bar
20 Kipping Handstand Push-ups

Rest 5:00

Metcon (Time)

Row Conditioning
27-24-21-18-15-12-9:
Calorie Row

Rest 1 Minute Between Efforts
20:00 Time Cap

Cool Down/Mobility

Banded Shoulder Stretch 1:00 Each Arm
Band High: Step back, palm up.
Elbow through the band, step forward, palm up.
Band Low: Facing away, palm up.

 

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