TUE FEBRUARY 20, 2018 - CROSSFIT

Tank Top Tuesday!
-Wear your Tank Top Today-
Warm-up
3 Rounds
10 Russian KB Swings
10 Goblet Squats
10 Good Mornings

Clean Complex Warm-Up
1. Feet and Grip
2. Power Position
3. Clean Deadlift
4. Clean Deadlift + Pull
5. Power Clean
Strength
Power Clean (3 Position Power Clean)
3-Position Power (High Hang, Knee, and Floor)

1 Set @ 65%
1 Set @ 70%
2 Sets @ 75%
2 Sets @ 80%

New Set Every 2:00
Metcon
Metcon (AMRAP - Reps)
5 Rounds:
1:00 Row for Calories
1:00 Thrusters (95/65)
1:00 Pull-Ups
1:00 Rest
Score is total reps for all 5 rounds
Cool Down/Mobility
1:00 Frog Stretch
1:00 Child Pose
1:00 Butterfly
1:00 Sink Stretch

 

crossfit boise idaho gym fitness workout weightlifting