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Monday 190701

30
Jun

Monday 190701

Boise CrossFit – CrossFit

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Warm-up

Every 90 seconds for 12 minutes (2 sets):

Station 1 – 30 seconds Bear Crawl + 30 seconds Hollow Hold

Station 2 – 30 seconds per side of Paloff Hold Squats

Station 3 – Static Hang x 30-60 seconds (one set pronated, one supinated)

Station 4 – 30 seconds Mini-Band Monster Walks + 15 Mini-Band Squats

Weightlifting

Back Squat (Every 2:30, for 15 minutes (6 sets))

*Set 1 – 5 reps @ 65-70%

*Set 2 – 3 reps @ 75-80%

*Set 3 – 1 rep @ 85-90%

*Set 4 – 8 reps @ 75%

*Set 5 – 8 reps @ 75%

*Set 6 – 8 rep @ 75%

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 9 minutes

7 Bar Muscle Up

7 Thrusters 135/95lb

70 Double Unders

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