528 S Americana Blvd, Boise, ID 83702

CrossFit WOD, February 8, 2018

CrossFit WOD, February 8, 2018


800M Run
20 Walking Lunge to straight leg ham stretch
12 Cossack Squat
Standing Pancake Stretch 2:00
Right Leg Split 1:00
Left Leg Split 1:00
Frog 1:00
1:00 Pec stretch ea.
Butterfly 1:00
Plate trap stretch 1:00 ea.
Complete 2 rounds for 3 sets (2 rounds= 1 set)

10x strict leg lifts hanging from bar (advanced=T2B)

30s hanging L-hold rings (scaled=knees to chest) (if rings are too hard go to parallettes and keep one foot on ground)

10 v-ups (use PVC )(scaled=gymnastics crunch or sit ups)

Metcon (Time)
2000M Row
45 Hand Stand Push Ups
11 Min Cut Off

add undone reps to 11 if you get time capped