17
Apr
COVID Home workout
Boise CrossFit – CrossFit
Support Your Local Box Workout 3 (Time)
For time:
50 dumbbell deadlifts
50 AbMat sit-ups
50 box step-ups
50 single-arm dumbbell thrusters
50-lb/35-lb DBs
24/20-in. box
Time cap: 20 minutes
Warm-up
Warm-up (No Measure)
2 rounds, not for time
150-m jog
15 air squats
10 walking lunges
15 sit-ups
10 push-ups to downward dog
Then
With a pair of dumbbells or whatever you’re using to deadlift today:
2 sets of 10 deadlifts with a small break.
Then
With one dumbbell or whatever you’ll use for thrusters:
Front squat, 3 reps per side
Push press, 3 reps per side
Thruster, 3 reps per side
Practice:
2 rounds of:
5 dumbbell deadlifts
10 step-ups
10 sit-ups
5 dumbbell thrusters per side