12
OCT
2017

171012

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CrossFit Boiler Room – CrossFit

Warm Up 4 (squat work/balance) (No Measure)

Run 400

Mobility Drills

Arm circles

Leg kicks

Neck Rolls

Hip Circles

Knees circles

Samson Stretch

2 Rounds

10 Wall Squats

10 Pull-ups

10 HR Push-ups

10 GHD Sit-ups
1:00 Couch

1:00 Seated Fwd Fold

1:00 Pigeon

1:30 Squat on Rig

Front Squat (5-5-5)

Work to a Heavy 5

Zombie Squat (3-3-3)

Zombie Squat
No more than 70% 1RM Front Squat

Pull-ups (Max Unbroken Reps)

Cool Down

Childs Pose w/ Shoulders

Shoulder Stretches

Saddle

Standing Straddle

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