COVID-19 Home Workout
Boise CrossFit – CrossFit
Alright here is an at home game you are all welcome to play. I wanted to get you all a chance to start so here the rough draft copy for you to begin working on.
Metcon (Time)
EMOM for 21 minutes
Minute 1: 16 Alternating arm v-ups
Minute 2: 10 10 meter shuttle sprints
Minute 3: 16 Jumping alternating lunges
immediately into
3 rounds for time
16 Alternating arm v-ups
10 10 meter shuttle sprints
16 Jumping alternating lunges
Warm-up
Warm-up (No Measure)
Run/Row/Bike for 5 minutes
Then
3 rounds not for time
1 round of Durante core:
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 sec. Hollow Hold
4 10m shuttle jogs, practice efficient turns (2 points of contact over your line)
8 Jumping alternating lunges
Cash Out
Metcon (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