COVID-19 Distancing Day 1


COVID-19 Distancing Day 1

Boise CrossFit – CrossFit

We have decided the best thing is to close the gym for about 2 weeks. Please know this decision did not come lightly, quite the opposite in fact. I sent out an email to all members but it even hit my own junk folder so please look for that or check the instagram post we shared. I will continue to share more for you all here and on the social media pages. Your support in this decision has meant the world to me!

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Warm-up (No Measure)


Every minute for 9 minutes

Minute 1: 40 seconds jumping jacks

minute 2: 10 plank to down dog

minute 3: 40 second wall sit (90ยบ)

Metcon (Time)

4 rounds for time

40 Reverse lunges

30 Situps

20 Pushups
Lunges: Kiss your knee to the floor and stand up tall

Situps: keep your legs straight and touch your hands behind your head and then your toes. If you miss your favorite abmat, roll a shirt or towel under your lumbar.

Pushups: No wodpoints here, and no one is watching. No one but Jesus, make them pretty, tight belly, touch and lift solid-no worming.

Each round should take around 3-5 minutes. Try to get your lunges done in 1-2 sets, same for the situps. I’d rather see clean pushups broken into smart sets than nasty ones fast. Scale to knees if needed or cut reps to something to can finish in less than 2 minutes.

Metcon (No Measure)

Practice front and back scales for 10 minutes. SLIPS practice will become a big part in our home workout routine. For those of you who did the List work in February know how much this can help (Lsit is the L in SLIPS).

Front scale:

Back Scale: