03
AUG
2017

170803

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CrossFit Boiler Room – CrossFit

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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
1:00 couch

1:00 saddle

1:00 Seated straddle

1:00 twisted cross

:30 Eagle

:30 Down dog on wall

5 Toe taps each side

Back Squat (5-3-1)

Every 2 Minutes (18 Minutes)

Sets 1-3 (5 reps)

Sets 4-6(3 reps)

Sets 7-9(1 rep)

Add 10# to last weeks numbers if you did over 300#.

Add 5# to last weeks numbers if you did under 300#.

(Compare #’s to last week)

weights stay the same during set of 5, during the sets of 3 and during sets of 1

Metcon (AMRAP – Rounds and Reps)

Dumbbell WOD
7 minutes AMRAP

12 OH DB Lunges (1 DB 35/20) (50/35 RX+)

8 DB Squat Snatches

4 HSPU (Strict Rx+)

(Half of one side before moving on (ie 6 left lunges, 6 right lunges, 4 right

snatches, 4 left snatches)

Cool Down

200m Parking lot jog

1:00 Puppy Dog

1:00 Twisted Cross

1:00 Supine Twist

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