12
SEP
2017

170912

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comment : 0

CrossFit Boiler Room – CrossFit

View Public Whiteboard

Warm-up

2:00 Row/Bike/Run

2 Rds

8 Stink Bug Pushups

8 Over Head Squats PVC

8 Single Leg DeadLifts

8 Superman

8 GHD/Situps

1:00 Couch

1:00 Seated Fwd Fold

1:00 Twisted Cross

1:00 Puppy Dog

:30 Down Dog

:30 Down Dog on Wall

Deadlift (5-5-5-5)

Deficit Deadlifts (Every 2:30 minutes)

4×5 60%

Deficit *Standing on 45’s*

5% More than last week (All weights stay the same)

Metcon (Time)

For Time:

10 Strict Press (115/75)

10 Burpees over the Bar

20 Push Press (115/75)

10 Burpees Over the Bar

30 Push Jerk (115/75)

10 Burpees over the Bar
RX+ (135/95)

Cool Down

2:00 Row/Bike

Banded Shoulder Stretches

DROMs (shoulder rolls/Arm Circles, Hip, Knees)

Standed Straddle

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