17
JUL
2017

170717

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comment : 0


CrossFit Boiler Room – CrossFit

View Public Whiteboard

Warm-up

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 Couch

1:00 Saddle

1:00 Downward Dog on Wall

1:00 Banded shoulder stretch

Metcon (Time)

Single Arm DB OHS (35/20) (RX+ 50/35)

30-20-10 (Change hands @halfway)

Burpees

10-20-30

Run 200 after Each round

Cool Down

250m rowing @ conversational pace

10-12 PVC Pass Through

1:00 Seal/Sphinx

1:00 Standing Straddle

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