If you want your old WOD log books, or think you left something @ the old gym, please stop by from 6-7 PM Wednesday or Friday from 1:15 – 2:00.
Unclaimed items will be discarded July 5th.
Boise CrossFit – New You 6 Week Challenge
Hey guys please click the facebook group link and add yourself, https://www.facebook.com/groups/1592836731046878/
If anyone can be a little early for the 5:30 well knock out the last of the weigh ins and 6:30 guys just plan a running a little over.
Warm-up (No Measure)
3:00 of dynamic stretching then:
2 rounds of
5x wall squat
5x Goblet squat drive knees out at bottom to activate glutes
5x KB RDL emphasize hammy’s 10x Walking Lunge (5 ea. leg)
Metcon (No Measure)
Superset the following
4×5 Deadlift with light weight
4×5 Strict Pull-up
scale pullup as needed
Metcon (AMRAP – Reps)
Partner holds plank
Switch every time 15 wallballs is completed