COVID-19 Home Workout


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.

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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 (No Measure)

Run/Row/Bike for 5 minutes


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)


Practice front and back scales for 10 minutes.

Front scale:

Back Scale: