COVID-19 Home workout

Boise CrossFit – CrossFit

Same workout we did on day 3 of the crisis. Repeat or repeat whatever you did and see how much you can pass your last score. Don’t hold back! Tomorrow is a fun workout so makes today’s suck

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A: Warm-up (No Measure)

Warmup: (check instagram story in the morning for help with these)

4 rounds, not for time

5 Bear Box

6 Side step lunge (each leg)

7 Russian baby maker

8 Lemon Squeezers

B: Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

10 Squats

:10 Hollow hold

20 Squats

:20 Hollow hold

30 Squats

:30 Hollow hold

Continue adding 10 squats and 10 seconds to the hollow hold each round. Holds is accumulated time, so break as needed but collect the time in the hold before moving on.
Score the round count number and reps in the incomplete round. So finishing the round of 80’s and getting 35 squats would be recorded as 80 rounds+35reps

For a detailed description on hollow holds and progressions click this link: https://freestyleconnection.com/hollow-body-a-progression-for-movement-control/

C: Warm-up (No Measure)

SLIPS:

Practice front and back scales for 10 minutes.

Front scale: https://www.youtube.com/watch?v=WgXaf7g0Pyo

Back Scale: https://www.youtube.com/watch?v=Arh2Q_prqvw