WOD

Warm Up
Easy 3-5min row
10 shoulder pass throughs
10 good mornings
10 sit ups

Balance: The balance walk

Skill: Kettle bell swings

WOD: Row sprint intervals x 6 sets
Row 20 seconds @ 100%
Rest 2 minutes between sets

After row intervals last 2 minute rest, we will do the hip endurance tester.

9-6–3-6-9
Kettle bell swings
Box jumps/step downs or step ups/step downs

Stretch

5 Rounds For Time:
10 Deadlifts (245, 165)
40 Double Unders

We’re working on a Boise CrossFit group outing prior to regionals in a few weeks. If anyone has any great ideas let us know, otherwise stay tuned.

Warm-Up – Mixed Tabata
Skill – Roving Plank
WOD – AMRAP
• 15 Squats
• 10 Deadlifts
• 5 Burpees
Game!

Back Squat
5 x 3, Across

Push Press
5 x 3, Increase

Prowler Push
5 x 40 Meters (1.5 x Bodyweight)
Rest as needed

Power snatch
5-3-2-1-1-1-1

4 rounds
500m row
12 toes to bar
12 burpees
Rest 2 minutes