BoomBox Crossfit, BoomBox North – CrossFit
Skills
Warm-up (No Measure)
EMOM 12:00
Min. 1:
Sport/Life/Fundamentals:
6-8 dragon flags
Min. 2:
1 wall walk + :10 wall-facing HS hold
Min. 3:
8-10 feet-elevated ring rows
Strength
Push Press (5×3 @ 65-70%)
Sport:
5×3 @ 65-70% of 1RM C&J
Life:
5×3 @ 60-65% of 1RM C&J
Fundamentals:
5×3 – choose load; same weight across all sets
Metcon
Metcon (Time)
Sport:
5 rounds for time of:
200m run
10 single arm DB push press 10L/10R) 50/35
10 single arm DB OH walking lunge steps 50/35
10 burpees
Life:
5 rounds for time of:
200m run
10 single arm DB push press 10L/10R) 35/20
10 single arm DB OH walking lunge steps 35/20
10 burpees
Fundamentals:
5 rounds for time of:
200m run
10 single arm DB push press 10L/10R) – choose load
10 single arm DB OH walking lunge steps – choose load
10 burpees
