CrossFit Boiler Room – CrossFit

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Warm-up

Warm Up 5 (running/sprint/explosive) (No Measure)

Run 400

Walking Lunges

Walking knee hugs

Walking ankle grabs

High Knees

Butt Kickers

Rotating Lateral Lunge

Shuffle

Karaoke

Karaoke w/ high knee lift

Samson Stretch

Optional: Max Pushups in 1 minute at the conclusion

Metcon

CFBR Intro 1 & 10 (Time)

Run 200m

15-12-9

Squats

Push-ups

Sit-ups

then

Run 200m

Cool Down

3:00 straddle forward fold

1:00 twisted cross left

1:00 twisted cross right

2:00 low dragon left

2:00 low dragon right

4:00 pigeon left

4:00 pigeon right

2:00 rebound