08
SEP
2017

170908

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 Saddle

1:00 Straddle

1:00 Childs Pose w/ Shoulders

1:00 Pigeon

Metcon (8 Rounds for time)

8 rounds for time

21 Air Squats

15 Situps

9 Pushups

3 Squat Cleans (135/95)
Round 1 at 3,2,1 Go

Score time to complete each round

Round 2-8 start at 3 minute mark

Try to pace your rounds to match 1st round.

Cool Down

200m Jog

Saddle

Twisted Cross

About the Author

Leave a Reply

*

captcha *