10
NOV
2017

171110

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comment : 0


CrossFit Boiler Room – CrossFit

Group Warm Up 2 (No Measure)

2-3 Minutes row/bike

Group

Wall to Wall: Lunges down, Butt Kickers,

15 Penguin Jumps

5 Burpees

:30 Hollow Rocks

:30 Flutter kicks

:30 Handstand Hold

5 Burpees

15 Penguin Jumps
1:00 Saddle

1:00 Puppy

1:00 Pigeon

Banded Shoulder Stretches

Metcon (No Measure)

MOSH PIT!

32:00 EMOM (8 rounds)

Movement 1: 40-50 seconds

Monostructural: Run, Row, Bike, or Burpee

Movement 2: 10-20 seconds Gymnastics: pull ups, push ups, toes to bar, bar/ring muscle ups, pistol squats, hspu, handstand walks, double unders, rope climbs

Movement 3: 20-30 seconds

Light weight: wall balls, kb swings, box jumps OR light barbell: thrusters, cleans, snatches, s2oh, ohs

Movement 4: 15 seconds, 1-5 reps

Heavy barbell: squats, presses, deadlifts , cleans

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