Boise CrossFit – CrossFit
I encourage you all to try and do the workouts at the same time as you normally attend class. If you have made adjustments to your family schedule that makes sense. Try to get your close ones involved. The more structure you maintain the better. As negative as this time feels like for many of us, there are a lot of positives to be found. Seek them and make the best of it! Don’t hesitate to call or text me (after 9am 😅)
10 leg swings, forward and back, each leg
10 leg swings, side to side, each leg
10 ankle in circles, 10 out circles, each leg
:30 Achilles stretch, each leg
Then, the Hinshaw warmup. I know a lot of you thought i made half of this up!!
Every :15 for 2 minutes, 2 burpees.
Goal here is to bend your knees very little. Bend at the waist and reach for the ground instead of squatting, and kick you’re legs back as your hands catch and lower your knees ->hips->chest to the ground. Then reverse course and pop your hips high as your feet get pulled under you. Become efficient as possible here!
Metcon (3 Rounds for time)
On the 0:00… 1 Mile Run
On the 10:00… 100 Burpees
On the 20:00… 1 Mile Run
Shoot for at least 1 minute of rest between components. Or consider widening the window a hair. Without the constraints of a class hour, this is an ok opportunity to see how you feel taking a little longer for certain workout components. But don’t go past 12:00 per section.
Metcon (AMRAP – Rounds)
Accumulate 3 minutes of L-sit in as few sets as possible. This is the L in SLIPS
Note what type of lsit you did, hanging, floor, floor supported hips off the ground or parallettes. Score the number of sets it took to complete.