CrossFit Boone – CrossFit
Warm-up
Warm-up (No Measure)
2 min bike
10 lunges
10 PVC pass thrus
10 PVC windmills (5 each direction)
1 min bike
10 air squats
runners stretch – hold each side for 30 seconds
10 hollow/arch swings
10 Min EMOM
Odd Minutes – 4 – 6 Shoulder Taps (If you can’t do a shoulder tap, then hand stand hold for 15 to 20 seconds)
Even Minutes – 4 to 6 Weighted Pistols (Use a Kettlebell weight that makes this moderately difficult. If you can’t do a pistol, then practice the technique using a wall ball or box to reach a lower depth.)
Technique
Practice kipping to improve your progression on kipping pull-ups. If you already have your kip down, then practice butterfly pull-ups
Metcon (AMRAP – Reps)
12 Minutes
5 HSPU (Rx use 25 pound plates)
10 Pull-ups
15 one-legged squats
