New You day 5


New You day 5

Boise CrossFit – New You 6 Week Challenge


Warm-up (No Measure)

2 rounds

5x Press with PVC

5x Front squat with PVC

5x Good morning with PVC
After the warmup we will teach the HANG CLEAN.


Metcon (No Measure)

Every minute on the minute for 16 minutes

Even: 3x hang clean + 3x push press

Odd: 10x ring row


Partner kettlebell swing ladder (Time)

10-9-8-7-6-5-4-3-2-1 Ladder of KB swings

While one person works, the other holds the bottom of a squat with KB in goblet position. Each person does 10 swings, then 9, then 8 and so on