Boulder CrossFit – CrossFit

Warmup Conditioning (Time)

15:00 Cap

3 Rounds: @ Easy Low Heart Rate

500m Row

20 Deep Lunge Mountain Climbers

10/10 Single Arm Dumbbell Deadlift

5 Inchworm Push-Ups

Main Conditioning (AMRAP – Reps)

40:00 EMOM @ 60% Effort

Minute 1: :45 Shuttle Runs

Minute 2: :45 Burpees to Target

Minute 3: :45 Russian Kettlebell Swings

Minute 4: :45 Alternating Box Step-Ups

Shuttle Run 25/25ft (7.5/7.5m)

Kettlebell: 53/35lb, 44/26lb

Box Height: 24/20in.

Primary Objective: Keep a consistent aerobic pace throughout

Secondary Objective: Work to find a rhythm on the burpees and step-ups that allows for more reps while maintaining a low heart rate