MON JUNE 3, 2019 - CROSSFIT

“A single chance is a galaxy of hope.”

Warm-up

3:00 Row
--
2 Rounds, 30 Seconds Each:
Spiderman to Down Dog
Banded Lateral Steps
Overhead Squats

Strength

A: Back Squat (3-1, 3-1, 3-1)

3 Reps @ 77%
1 Rep @ 87%
3 Reps @ 80%
1 Rep @ 90%
3 Reps @ 83%
1 Rep @ 93%
Every 2:00

Rest 2:00 and Move to Lunges

B: Front Rack Lunge (2 x 12)

Front Rack Lunges
2 Sets of 12 @ 49%
Every 2:00

Metcon

Metcon (5 Rounds for reps)

"Sharknado"
Every 1:30 x 5
10/8 Calorie Row
Max Handstand Push-Ups
Rest 30 Seconds

Keep track each  of each round.

 

boise crossfit idaho gym fitness workout weightlifting