02
OCT
2017

171002

by :
comment : 0

CrossFit Boiler Room – CrossFit

View Public Whiteboard

Warm Up 5 (running/sprint/explosive) (No Measure)

Run 400

Walking Lunges

Walking knee hugs

Walking ankle grabs

High Knees

Butt Kickers

Rotating Lateral Lunge

Shuffle

Karaoke

Karaoke w/ high knee lift

Samson Stretch

Optional: Max Pushups in 1 minute at the conclusion
1:00 Couch

1:00 Bound Angle

1:00 Thread the Needle Legs

1:00 Thread the needle

1:00 Twisted Cross

:30 Down Dog on the Wall

Metcon (AMRAP – Rounds and Reps)

17 minute AMRAP

2 Burpee Box Jump Over

2 Hspu

4 Burpee Box Jump Over

4 hspu

6 Burpee Box Jump Over

6 Hspu

8 Burpee Box Jump Over

8 hspu




Cool Down

250m Row

Saddle

Banded shoulder

Metcon (AMRAP – Rounds and Reps)

Partner wod

About the Author

Leave a Reply

*

captcha *