CrossFit Boiler Room – CrossFit

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Warm-up

200 m jog

10 pvc pass through

10 slow pvc overhead squats

10 hollow rocks

10 supermans

shoulder band stretches

1:00 standing straddle

1:00 lizard

1:00 pigeon

30 seconds down dog

30 seconds cobra

Weightlifting

Sumo Deadlift (2 reps every 2:00 for 6 sets)

Warm up to 60% and add weight if able. Goal is a heavy 2 rep.

Metcon

Metcon (Time)

12-10-8-6-4-2 reps of

Wall Balls 20/14

Med Ball sit ups 20/14

100 m med ball run after each set
RX+

10-9-8-7-6-5-4-3-2-1 reps

200 m med ball run

Cool Down

1:00 Butterfly

1:00 single leg forward bend

1:00 thread the needle legs

30 seconds cobra

1:00 thread the needle arms

30 seconds cobra