COVID-19 Home Workout


COVID-19 Home Workout

Boise CrossFit – CrossFit

Currently, Wednesday is scheduled to be the last official day of the lock down; however we are waiting to hear from the governor on if they will extend it or not. Most recently I heard him say they will advise early this week, but at the moment, we may be able to at least get back into the gym this week, although we would certainly need to make some adjustments. Stay tuned…

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Warm-up (No Measure)

This is a repeat of out first day of lockdown. Please look back at your score prior to doing this workout.

COVID Prison Day 1 (Time)

4 rounds for time

40 Reverse lunges

30 Situps

20 Pushups
Lunges: Kiss your knee to the floor and stand up tall, alternate legs each rep

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.


Warm-up (No Measure)

3 rounds

12 alt elbow to the floor lunge stretch (total)

6 inchworms

12 air squat

30 second hollow hold


Metcon (No Measure)

Practice front and back scales for 10 minutes.

Front scale:

Back Scale: