CrossFit Boiler Room – CrossFit

HAPPY BIRTHDAY RENAE!

View Public Whiteboard

Warm-up

Warm up 2 (Core Flex, FS, OHS, Cln, Sntch) (No Measure)

Jog 400

Mobility x 10 each:

-trunk twist

-golf swing

-straight leg swing front + side

-inchworm+5 ea step foot to hand+ jump feet to hands

-high knee tuck + lunge

Trunk 2 x 10 each:

-superman

-opposite hand to opposite foot flutter kick

-shoulder bridges

– Foam Roll “Mid Back” (Class size permitting)

-Front squat with Barbell

Metcon

Metcon (Time)

3 Rounds for Time

100 m single DB farmer’s carry 50/35

10 DB push press 50/35

*complete 5 reps with one arm before finishing with 5 reps on the

other*

Mobility

2:00 seal/sphinx

1:00 twisted cross right

1:00 twisted cross left

2:00 child’s pose w/shoulders

3:00 frog

3:00 sumo squat

3:00 frog

2:00 sumo squat

1:00 extended leg supine twist right

1:00 extended leg supine twist left

rebound