COVID-19 Home workout

Boise CrossFit – CrossFit

I will be at the gym from
4-6pm for anyone looking to pick up or trade out for something different.

Warm-up (No Measure)

Retest from 3/24/2020

Almond Flour (8 Rounds for reps)

8 rounds

2 minutes max reps alternating legs, weighted step-ups

1 minute rest

Find something to use as weight. If you have borrowed any gear, great, I would use one kettlebell in the front rack or one dumbbell on the shoulder. If you need to be creative maybe a sack of flour (almond flour Hap), or a lazy pet. If you bike, carry it on your shoukder, use a log or a chainsaw? (I want to see that picture), or a backpack with something to load it up a little, just be smart and safe.

For the step ups, a box is great but short of that, use a tree stump or a log, a sturdy cooler (thx yeti), a step at your house, anything between 12-24″ for most of you. Lighter go higher, heavier loads use a shorter step.

Warm-up

Warm-up (No Measure)

4 rounds of

Air squat

Right leg backwards lunge

Air squat

Left leg backwards lunge

5 bear box

5 rounds of

Air squat

Right leg backwards lunge

Air squat

Left leg backwards lunge

5 bear box

6 rounds of

Air squat

Right leg backwards lunge

Air squat

Left leg backwards lunge

5 bear box

Practice your alternating rhythm without weight for today’s workout. Especially if it’s an odd object you’re stepping on. 10+ steps done correctly. Don’t count the mess ups. Practice another 10 with your chosen weights for today.