THU JUNE 28, 2018 - CROSSFIT

Warm-up

3 Rounds:
200 Meter Run
10 Spiderman to Downward Dog
5 Inchworms with a push-up

Strength

Shoulder Press (3 x Max Effort)

3 Sets:
Max Effort Shoulder Press (115/80)
Directly into…
Max Effort Push-ups
Rest 2:00 between

Metcon

Metcon (Time)

4 Rounds
400 Meter Run
10 Pull-ups
40 Double Unders

Cool Down/Mobility

1:00 Straddle Stretch (right, middle, and left)
1:00 Lying front and rear delt stretch (each arm)
1:00 Childs Pose

 

boise crossfit idaho gym fitness workout weightlifting