10
AUG
2017

170810

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comment : 0

CrossFit Boiler Room – CrossFit

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Warm Up 4 (squat work/balance) (No Measure)

Run 400

Mobility Drills

Arm circles

Leg kicks

Neck Rolls

Hip Circles

Knees circles

Samson Stretch

2 Rounds

10 Wall Squats

10 Pull-ups

10 HR Push-ups

10 GHD Sit-ups
1:00 Couch

1:00 Saddle

1:00 Toe Saddle

1:00 Twisted Cross

:30 Down Dog on Wall

Banded Shoulder Stretches

Back Squat (5-5-5-3-3-3-1-1-1)

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 (3 Rounds for reps)

3 minutes

15 Sumo Deadlift (275/175)

15 HSPU

1 minute Rest

2 minutes

10 Sumo Deadlift (275/175)

10 HSPU

1 minute Rest

1 minute

5 Sumo Deadlift (275/175)

5 HSPU

Cool Down

2:00 Bike/Row

Stretching

Banded shoulder stretch

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