13
OCT
2017

Sweaty Friday 171013

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CrossFit Boiler Room – CrossFit

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 Saddle

1:00 Straddle

1:00 Twisted Cross

1:00 Lizard

:30 Down Dog

Metcon (No Measure)

24 EMOM (Work 40 Sec / Transition 20 Sec)

Min 1 – Row

Min 2 – Double/Single Unders

Min 3 – Burpees

Min 4 – KB Swings

Min 5 – T2B

Min 6 – Air Squats

Min 7 – Shuttle Sprints

Min 8 – OH Lunges

Cool Down

1:00 Saddle

1:00 Straddle

1:00 Twisted Cross

1:00 Lizard

:30 Down Dog

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