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CrossFit Boone – CrossFit


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.)


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