10
OCT
2017

171010 – Omar

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CrossFit Boiler Room – CrossFit

Warm up 2 (Core Flex, FS, OHS, Cln, Sntch) (No Measure)

Jog 400

Mobility x 10 each:

-trunk twist

-golf swing

-straight leg swing front + side

-inchworm+5 ea step foot to hand+ jump feet to hands

-high knee tuck + lunge

Trunk 2 x 10 each:

-superman

-opposite hand to opposite foot flutter kick

-shoulder bridges

– Foam Roll “Mid Back” (Class size permitting)

-Front squat with Barbell
1:00 Couch

1:00 bound angle

1:00 hurdlers stretch

1:00 Single Leg Fwd Fold

:30 Down Dog

:30 Down Dog on Wall

2:00 Max Effort Double Unders (AMRAP – Reps)

Get as many double unders as you can in 2:00

Omar (Time)

For Time:

10 Thrusters, 95#

15 Bar-Facing Burpees

20 Thrusters, 95#

25 Bar-Facing Burpees

30 Thrusters, 95#

35 Bar-Facing Burpees
In honor of U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, died of wounds suffered April 22, 2011
To learn more about Omar click here
Thrusters 95/65 Rx

Cool Down

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