Boise CrossFit – CrossFit
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.