COVID-19 11 days of quarantine left


COVID-19 11 days of quarantine left

Boise CrossFit – CrossFit

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Metcon (3 Rounds for reps)

Handstand push-up ladder

Rest 3 minutes

Dip ladder

Rest 3 minutes

Push-up ladder

For the ladder pattern, perform 1 rep the first minute, 2 reps the second minute, 3 reps the third minute, etc., continuing as long as you are able. Use as many sets each minute as needed.
Modify as needed to be able to get through at least 5 rounds of each section. Use a chair or bench for dips if you don’t have bars or rings available.


Warm-up (No Measure)

EMOM for 9:00

minutes 1-4-7: 30 second nose to wall handstand hold

minutes 2-5-8: 5 slow descent pushups + 10 jumping lunges

minutes 3-6-9: 30 seconds high knees in place