CrossFit Boone – CrossFit

Warm-up (No Measure)

10 Minutes

10 Min EMOM

Skill progression – Rope Climbs and HSPUs

Odd Minutes – 1 Rope Climb, legless if you can

Even Minutes – 3 – to 5 HSPUs, do the most difficult version that you can

Practice Using the Ski Erg

2 sets of 100 Meters
As time allows. Try to at least practice a few meters to learn movement if you are new to Skier before the WOD

Metcon (Time)

Rest 1 Minute Between Rounds

Round 1

20/15 Cal Row

20 Yard Sled Push or 30 MC

20 DB Snatches (40/25)

20 Yard Sled Push or 30 MC

Round 2

20/15 Assault Bike

20 Yard Sled Push or 30 MC

20 DB Snatches (40/25)

20 Yard Sled Push or 30 MC

Round 3

20/15 Skier

20 Yard Sled Push or 30 MC

20 DB Snatches (40/25)

20 Yard Sled Push or 30 MC
MC are Mountain Climbers

Stagger since we only have 2 Skiers

20 Yard Sled Push is about the length of the gym