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CrossFit Boone – CrossFit

Warm-up (No Measure)

Spiderman Lunges

Inch Worms

Walking Single Leg RDL

Bear Crawl

3 Rounds of:

15 sec. Arm Circles Forwards

15 sec. Arm Circles Backwards

15 sec. Windmills w/PVC Pipe

10 Empty BB Kang Squats

7 Light KB Deadlifts

4 KB Swings

Clean Grip Deadlift (5-5-5-5-5)

No mixed grip today!

Increase in weight during each set. You can use the first two sets as, “warm ups.”

Try to keep each rep fast and quick. Let’s take about 15-20 minutes to do this.

Metcon (Time)

Where are my lungs???

27-21-15-9

Kettlebell Swing (24/16)

Between Each Round…

50′ ft Single Arm Overhead Lunge (25′ ft down/back switch arms halfway)

Then…

15-12-9

Cal. on Assault Bike

DB Hang Squat Cleans (45/25)

16 Min. Time Cap.