Wednesday – May 20th, 2020

Warm-up: 2 Rounds 

  • 5 Glute Bridges w/ one straight leg (5 each side) 
  • 10 Bow and Bend 
  • 10 Side lunges 
  • :30 bottom of squat 

Mobility: (each side) 

  • :45 Crossover glute stretch 
  • :45 Standing ITB stretch 
  • :45 Hip flexor lunge 

Strength:

  • Every :30 on the :30 for 10 minutes
  • 8 Bulgarian Split Squats
  • (alt. Legs each round)
  • (Change the # up or down to ability)

Metcon:

  • 14 minutes AMRAP
  • At 0:00, 2:00, 4:00, 6:00, 8:00, !0:00 & 12:00 perform a :30 Sec. Plank
  •   5 HSPU’s
  • 10 Box Jumps
  • 20 Sit-ups
  • 30 Jumping Jacks


Dear friends,

White Mountain CrossFit is temporarily closed due to Covid 19

If you have any questions contact Ian (603) 496-7631 or Brad (603) 568-8538