CrossFit Boone – CrossFit

Warm-up (No Measure)

Warm-Up

2 Minutes on the bike (40 seconds slow, 20 seconds fast x 2)

10 Air Squats

5 Air Squats – toes pointed out

5 Air Squats – toes pointed in

1 Minute on the bike (40 seconds slow, 20 seconds fast)

Deep Lunge Stretch

Runners Stretch

Quad Stretch

Roller

Front Squat (5 – 5 – 5 – 5 – 5 )

Do not rush your squats. Focus on breaking 90 degrees, and keeping your elbows and chest up

Metcon (No Measure)

5 Rounds

1 Min Bar Hang

1 Min Plank (Elbows)

Rest as needed