FRI JULY 06, 2018 - CROSSFIT

Warm-up

Row 1:00 on/1:00 off x 3
-Active Stretching While Off Rower-
Spiderman to Downward Dogs
Inchworms with a push-up
Leg Swings

2 Rounds:
3 Burpees
3 Deadlifts
3 Bent-over Rows
3 Power Cleans
3 Push Press
3 Front Squats
3 Front Rack Reverse Lunges
3 Thrusters
3 Power Snatches
-completed with empty barbell-

Metcon

Metcon (Time)

10 Rounds For Time:
5 Strict Chest to Bar Pull-ups
10 "X" Barbell Movement (135/95)
15 Abmat Sit-Ups

Rounds:
1) Push Press
2) Lateral Burpees over bar
3) Power Cleans
4) Push Jerks
5) Front Rack Reverse Lunges
6) Front Squats
7) Bent Over Row
8) Power Snatch
9) Deadlift
10) Thruster

Cool Down/Mobility

400 Meter Run
1:00 Pigeon Stretch (each leg)
1:00 Childs Pose
1:00 Sink Stretch

 

boise crossfit idaho gym fitness workout weightlifting