09
OCT
2017

171009

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comment : 0


CrossFit Boiler Room – CrossFit

Warm Up 6 (No Measure)

DROMS

Run 400

2 Rounds

Push ups

Sit Ups

Squats

Pull ups

Broad Jumps D&B

Level 1: 6-8-10

Level 2: 8-10-12

Level 3: 10-12-14
1:00 Seated Fwd Fold

1:00 Twisted Cross

1:00 Saddle

1:00 Down Dog on Wall

Banded Shoulder Stretch

Metcon (No Measure)

10 Minute:

Hand Stand Walk/Hold Practice Skill
Wall Walks

Kick ups

Metcon (AMRAP – Rounds and Reps)

14 Minute AMRAP

10 Hand Release Pushups

15 Sumo Deadlift (185/125)

20 Shoulder Taps (10 Each Arm)

Cool Down

Twisted Cross

Seal

Childs Pose

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