Boise CrossFit – CrossFit
I will be at the gym at 10:30am for anyone looking to pick up or trade out for something different.
A: Warm-up (No Measure)
1 mile run, map one around your home (you’ll need it again this week) onthegomap.com works well.
B: Warm-up (No Measure)
Practice your alternating rhythm without weight for today’s workout. Especially if it’s an odd object you’re stepping on. 20+ steps done correctly. Don’t count the mess ups. Practice another 10-20 with your chosen weights for today.
C: Metcon (8 Rounds for reps)
2 minutes max reps alternating legs, weighted step-ups
1 minute rest
Find something to use as weight. If you have borrowed any gear, great, I would use one kettlebell in the front rack or one dumbbell on the shoulder. If you need to be creative maybe a sack of flour (almond flour Hap), or a lazy pet. If you bike, carry it on your shoukder, use a log or a chainsaw? (I want to see that picture), or a backpack with something to load it up a little, just be smart and safe.
For the step ups, a box is great but short of that, use a tree stump or a log, a sturdy cooler (thx yeti), a step at your house, anything between 12-24″ for most of you. Lighter go higher, heavier loads use a shorter step.
D: Warm-up (No Measure)
Should still have access to your free romwod week, do that programming for today