COVID Home workout

Boise CrossFit – CrossFit

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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