03
OCT
2017

171003

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CrossFit Boiler Room – CrossFit

View Public Whiteboard

Deadlift Warmup (No Measure)

400m Run

Shoulder Rolls

Lunges D&B

2 rds

10 Wall Squats

10 Goblet Squats

10 Superman

10 Single Leg Deadlift

10 Deadlift with PVC

10 Deadlift with Empty Barbell
2:00 Seated Foward Fold

1:00 Seal/Sphinx (Focus on your lower Back during this stretch)

1:00 Extended Leg Supine twist

1:00 Rebound

Deadlift (5-5-5-5-5-1-1-15)

5×5 @ 45-55-65-75-85 %

2×1 95-98%

1×15 70%

Cool Down

250m row @ conversational pace

Supine Twist

Pigeon

Childs Pose

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