27
NOV
2017

171127

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comment : 0


CrossFit Boiler Room – CrossFit

Warm-up (No Measure)

Run/Row/Jump/Bike

Group:

Wall to Wall – High Knees, Broad Jump, Bear Crawl

12 Squats

10 Single Leg Deadlifts

:30 Bear in the Woods

:30 Shoulder Bridge

10 Single Leg Deadlift

12 Stink Bugs
1:00 Couch

:30 Down Dog

1:00 Standing Straddle

1:00 Twisted Cross

1:00 Thread the Needle

:30 Down Dog on the Wall

Metcon (No Measure)

4 Tabatas (8 Rounds each)

1) Goblet Squat Hold

2) Deadlift Hold

3) HandStand Hold

4) Single/Double/Triple Under Practice
Workout Intention:

Squat: Focus on Form at Bottom (No Wink/Chest up)

Deadlift: Try to do overhand hold as long as possible

Handstand: Work on lock out with active shoulders

Jump Rope: Work your weakness!

Cool Down

5 Burpees

:30 Balance Test

10 Pushups

:30 Side Plank (Straight Arm)

15 Situps

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