07
AUG
2017

170807

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comment : 0


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 Puppy Dog

1:00 Seal

1:00 Twisted Cross

Metcon (AMRAP – Rounds and Reps)

7 minute AMRAP

Overhead Squat (115/75)

Toes 2 Bar

5-10-15-20-25… …

Bench Press (5-5-5-5)

16 minute Clock.

Cool Down

200m Row Conversational Pace

Seal

PVC Pass through

Pigeon

Lizard

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