CrossFit Boone – CrossFit
Warm-up (No Measure)
As a group.
30 Sec. Front Rack Stretch
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
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!
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!
40 Air Squats
30 Ab-Mat Sit-Ups