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CrossFit Boone – CrossFit

Warm-up (No Measure)

As a group.

Half Court:

High Knees

Walking Lunge


Lateral Lunge

30 Sec. Front Rack Stretch


Two Rounds:

250m Row

8 Light DB or KB Goblet Squats

10 PVC Passthroughs

15 Sec. Front Rack Stretch

15 Sec. Each Leg Lizard Stretch

15 Sec. Each Leg Pigeon Stretch

Strength (1RM)

Take about 20 min. to find 1RM front squat.

If the athlete does not want to find a true 1RM, have the athlete find a 6-8 HEAVY/MAX set on FS. Then use this calculation…

(weight lifted x 1.09703) + 14.2546 = CALCULATED 1RM

Please record this weight on the whiteboard by the GHD’s! Thanks guys, you’re awesome!

Metcon (Time)

We will be using this as a benchmark WOD so let’s really push the limits on this one and go out as fast as possible! We will save these times for future reference at the end of the cycle!


500m Row

40 Air Squats

30 Ab-Mat Sit-Ups

20 Push-Ups

10 Pull-Ups