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CrossFit Boone – CrossFit

Warm-up (No Measure)

Coach’s Choice.

2 Hang Power Clean (4×2)

KB Goblet Squat Holds (4×20-30s)

Using a light – moderate weight kettlebell, we’ll sit in the bottom of a goblet squat for 20-30 seconds. This is going to help with our squat depth and ankle mobility.

Metcon (Time)

5 Rounds:

200m Run

10 Thrusters (75lbs/55lbs)

12 Ab-mat Sit-Ups

10 Med Ball Hold Box Step Overs (24″ & 20lbs/ 20″ & 14lbs)