THU JUNE 21, 2018 - CROSSFIT

Warm-up

3 Rounds:
30 Second Row
10 Arch to Hollow
5 Inchworms with a push-up

Strength

Metcon (No Measure)

4 Sets of 10
Banded Tricep Pushdowns
Banded Pull-Aparts

Metcon

Metcon (AMRAP - Rounds and Reps)

"Recess"
AMRAP 10:
3 Box Jumps (24/20), 3 Kettlebell Swings (53/35)
6 Box Jumps (24/20), 6 Kettlebell Swings (53/35)
9 Box Jumps (24/20), 9 Kettlebell Swings (53/35)

Continue to add (3) Repetitions Per Round

Cool Down/Mobility

400 m Jog
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.

 

boise crossfit idaho gym fitness workout weightlifting