04
AUG
2017

170804

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comment : 0

CrossFit Boiler Room – CrossFit

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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 Frog

1:00 Downward Dog

1:00 Seated Back Twist

:30 Sumo squat

:30 Standing Straddle

:30 Sumo squat

Banded Shoulder Stretches

Coaches to work with/demo med ball cleans

Metcon (6 Rounds for time)

On a Running Clock

minutes 0-4

50 DUs

40 Wallballs (20/14)

minutes 4-8

50 DUs

40 Med Ball Situps

Minutes 8-12

50 DUs

40 Med Ball Cleans

Rest 12-15

minutes 15-19

50 DUs

30 Wallballs

minutes 19-23

50 DUs

30 Med Ball Situps

Minutes 23-27

50 DUs

30 Med Ball Cleans
Wod is to be viewed as 6 sprints lasting 2-3 minutes. Rest until next section starts.

Second time through, try to match or beat your first score.

Cool Down

200m Slow Pace Jog

1:00 Saddle

1:00 Single Leg Foward Fold

1:00 twisted cross

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