14
JUL
2017

170714

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comment : 0


CrossFit Boiler Room – CrossFit

View Public Whiteboard

Warm-up

Warm Up 5 (running/sprint/explosive) (No Measure)

Run 400

Walking Lunges

Walking knee hugs

Walking ankle grabs

High Knees

Butt Kickers

Rotating Lateral Lunge

Shuffle

Karaoke

Karaoke w/ high knee lift

Samson Stretch

Optional: Max Pushups in 1 minute at the conclusion
1:00 Couch

1:00 Frog 🐸

1:00 Dragon 🐉

1:00 Supine Twist

Then,

Build up to your Thruster weight.

Metcon

Metcon (10 Rounds for reps)

10 1-minute rounds of:

Thrusters, 3 reps (135/95)

Shuttle sprint (yellow lines)

Max-reps chest-to-bar pull-ups
RX+155/105

Score each Rd individually

Cool Down

Bike/Row easy 2-3 mins

Bound Angle

Seated Fwd Fold

Twisted Cross

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