COVID-19 Distancing Day 9


COVID-19 Distancing Day 9

Boise CrossFit – CrossFit

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A: Warm-up (No Measure)

EMOM x8 minutes

5-10-15yd shuttle sprint

Start easy. Finish fast!

B: Warm-up (No Measure)

3 rounds not for time

5 inch worms w/slow descent, perfect pushups

10 standing legs swings each side

:30 pigeon each side

C: Metcon (Time)

150/125 Pushups for time

40yd sprint each time you break*

*breaking will be defined as leaving a plank position.
Set yourself up for bigger sets. Don’t rush into starting again right away.

Sprint is 20yd out, 20 yd back n

D: Metcon (No Measure)

Spend 10 minutes working on a handstand hold. The goal is freestanding with still hands. If that practice is against the wall, awesome. If you’re able to hold a handstand on the wall for a good amount of time, begin setting your hands a little further away and try to pull away into a balanced position. I will practice this both front and back to the wall, but pick one or the other today.

If you are unable to support in a handstand against the wall, use a chair or a box to try to find a pike position. If that’s too easy, put a leg (and switch every so often) in the air for an added challenge. If that’s rough, hold a plank with your feet elevated as much as you can handle for 20-30 seconds at a time.