30
NOV
2017

171130

by :
comment : 0

CrossFit Boiler Room – CrossFit

Group Warm-up 3 (No Measure)

3 minutes Row/Run/Bike/DU

Group:

Wall to Wall: Duck Walk, Skipping, Backwards Run, High Knees, Butt Kickers

10 Jump Squats

8 Lunges

10 Situps

:20 Bottom Squat hold

:30 Shoulder Bridge

:20 Bottom Squat hold

8 Lunges

10 Jump Squats

10 Sit ups
1:00 Couch

1:00 Pigeon

1:00 Wrist stretches

1:00 Low Dragon

Front squat + back squat (2 front squats + 3 back squats )

Transition between the squats as quickly as possible without taking your hands off the bar
1 set every 2:30 minutes for 6 Sets

Cool Down

300m Row Easy pace

10 Spiderman Lunges

20 Situps

:30 Seal Stretch

20 PVC Good Mornings

.3 miles Bike easy Pace

About the Author

Leave a Reply

*

captcha *