14
Apr
COVID-19 Home workout
Boise CrossFit – CrossFit
Metcon (Time)
For time, fast and heavy:
21 dumbbell thrusters
Run 400 meters
18 dumbbell thrusters
Run 400 meters
15 dumbbell thrusters
Run 400 meters
Options in lieu of dumbbell thrusters include:
Barbell thrusters
Wallball x2 reps
Backpack/duffle bag thrusters
Squat jumps over an object 4-8″ high
Odd object front/goblet/bear hug squats
Be creative and post your modification
Warm-up
Warm-up (No Measure)
3 minutes of jog/row/bike
Then
4 rounds
15m high knees
15m butt kick
15m broad jump
15m lunges
Rest 1 minute
Then, using a pvc/broomstick/empty barbell, practice the Burgener warmup 3 reps each section:
https://youtu.be/mWffzvDGeg4
Then
Begin warming up your thrusters for today’s workout