CrossFit Boiler Room – CrossFit

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Warm-up

2:00 bike or row

3 rds

10 sling shot squats

sling shot side to sides

5-7 strict pull ups or 10 ring rows

10 ghd’s or abmat sit ups

10 hand release push ups

1:00 couch

1:00 low dragon

1:00 supine split

1:00 thread the needle

1:00 archer

1:00 saddle

30 seconds down dog

Weightlifting

Back Squat (5 reps every 2:00)

0:00-2:00 5 reps @40% of 1 RM

2:00-4:00 5 reps @50% of 1 RM

4:00-6:00 5 reps @60% of 1 RM

***This is a deload week. The weight is intentionally light. Do not go heavier!***

Metcon

Metcon (Time)

3 rounds for time

15 burpee box jump overs 24/20

30 KB swings 53/35

60 DU’s
RX+ 70/44 KB swings

Cool Down

1:00 seated forward fold

1:00 half saddle

1:00 twisted cross

1:00 pigeon