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CrossFit Boone – CrossFit

Warm-up (No Measure)

400m Row

10 Lunges (5 on each leg)

10 Hand Release Push-Ups

10 Lateral Lunges (5 on each leg)

High Knees

Butt Kickers

Back Squat (5×4)

Focus on maintaining good technique on the squats.

Points of Performance:

a) Feet hip or shoulder width apart

b) Barbell sitting on top of traps

c) Stay upright with chest

d) Squat to adequate depth (hip crease below the knees)

Metcon (Time)

5 Rounds:

12 Slam Balls (30lbs/20lbs)

12 Box Step Overs (24″/20″)

12 Ab-Mat Sit-Ups

12 Hand Release Push-Ups