14
NOV
2017

171114

by :
comment : 0


CrossFit Boiler Room – CrossFit

Warm-up (No Measure)

3:00 Run/Row/Bike/Double Unders

Wall to Wall: Butt Kickers, Shuffles, Crab Walk, High Knees

10 Pushups

10 Reverse Pistol Burpees

:30 Hanging from Rig

:30 Hand stand hold

7 Burpees

10 Squats
1:00 Couch

1:00 Lizard

1:00 Pigeon

:30 Down Dog on Wall

Banded shoulder stretch

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Or

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

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