11
AUG
2017

170811

by :
comment : 0


CrossFit Boiler Room – CrossFit

View Public Whiteboard

Warm up 1 (No Measure)

Run 400m

Pushup

Situp/GHD (DO NOT TURN TOP HANDLE)

Back Extension (DO NOT TURN TOP HANDLE)

Pullups

Level 1: 6-8-10

Level 2 : 8-10-12

Level 3: 10-12-15
1:00 Couch

1:00 Pigeon

1:00 Puppy Dog

1:00 Seated Forward fold

Skill/Strength Work

10 minutes Rope Climb Practice

L-Sit Climbs, Legless, Standard…

Work on Leg wraps, Inch worm climb (from the ground), Pulling grip strength (pull from the ground)

Metcon (Time)

4 RFT
4 RFT

12 SDHP 115/75

8 Strict Press

12 Burpee Over Bar

Cool Down

200m Jog

Banded Shoulder stretch

Twisted Cross

Pigeon

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