13
JUL
2017

170713

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comment : 0


CrossFit Boiler Room – CrossFit

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Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
1:00 Lizard 🦎

1:00 Half Saddle 🐴

:30 Archer

:30 Down Dog 🐶

Metcon

Metcon (Time)

2 Rounds

Run 800m

30 WBs (20/14)

30 Hang Cleans (95/65)

30 T2B
Time Cap 35:00

Scale accordingly

Cool Down

2-3 min Easy Row/Bike

Seated Fwd Fold

Bound Angle

Supine Twist

Twisted Cross

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