13
SEP
2017

170913

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

Metcon (4 Rounds for reps)

Air Squats – 1 minute, 20 secs rest

Pushups – 1 minute, 20 secs rest

Sit Ups – 1 minute, 20 secs rest

Strict Pullups – 1 minute

Mobility

2:00 butterfly

2:00 seated forward fold

3:00 seated straddle

rebound back

2:00 pigeon left

2:00 pigeon right

rebound stomach

1:00 archer in saddle left

1:00 archer in saddle right

3:00 frog

rebound stomach

2:00 puppy dog

3:00 standing straddle

rebound

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