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