MON JULY 02, 2018 - CROSSFIT

ANNOUNCEMENT:
Class schedule for July 4th will be 7:00, 8:00, and 9:00 am classes!

Warm-up

3 Rounds
10 KB Swings
10 KB Push Press (total)
10 Air Squats
5 Inchworms with a push-up

Strength

Push Press (1 Rep Max)

15:00 to Build to a 1 Rep Max
8 at 30-50%
6 at 60%
4 at 65%
2 at 70%
Then singles, building in weight to a max for the day

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 15
27/21 Calorie Row
21 Deadlifts (135/95)
15 Burpees
9 Push Press (135/95)

Cool Down/Mobility

Banded Lat Stretch (1:00 Each Way)
Band High: 1. Wrist through, palm up, step back from rig.
2. Elbow through, palm up, step away from rig, keep elbow pointing forward.
Band Low: 3. Wrist through, palm up, face away from the rig.

 

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