12
JUL
2017

170712

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comment : 0


CrossFit Boiler Room – CrossFit

View Public Whiteboard

Warm-up

Warm up 1 (No Measure)

Run 400m

Pushup

Situp/GHD (DO NOT TURN TOP HANDLE)

Back Extension (DO NOT TURN TOP HANDLE)

Pullups

Level 1: 6-8-10

Level 2 : 8-10-12

Level 3: 10-12-15

Metcon

2 Mins Burpees (AMRAP – Reps)

Max effort burpees.
Rest one minute before next metcon.

2 Min Pull ups (AMRAP – Reps)

Max effort pull ups.
Rest one minute before next metcon.

2 Min Rowing (AMRAP – Reps)

Max effort Calories
Rest one minute before next metcon.

2 Min Push ups (AMRAP – Reps)

Max effort. No resting on knees or in the bottom position. Athletes can sag without touching or arch. Athletes cannot lift hands from ground
Rest one minute before next metcon.

2 Min Sit ups (AMRAP – Reps)

Max effort, no resting on bottom.

Cool Down

4:00 Standing Straddle

3:00 Cat Tail left then right

3:00 Thread the Needle (Flat) left then right

2:00 Dragon left then right

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