04
DEC
2017

171204

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comment : 0


CrossFit Boiler Room – CrossFit

Warm-up (No Measure)

Solo Warm up – Run 200m, Row 400, DU practice

Group Warmup –

Wall to wall – Skip, Butt Kickers, Right Leg High Knee, Left Leg High Knee

15 Penguin Jumps

10 Squats

:45 Shoulder Bridge

6 Jump Squats

:45 Six Inches

10 Med Ball Cleans

15 Penguin Jumps
1:00 Couch

1:00 Lizard

1:00 Puppy w/ Shoulders

:30 Saddle on toes

1:00 Thread Needle Arms

1:00 Squat on Rig

Coach Run Squat Clean Practice

Metcon (Time)

10-8-6-4-2

Squat Cleans (155/105)

20-40-60-80-100

Double Unders

Cool Down

Foam Roll – Hamstrings

Lacrosse ball – Back/Shoulder

15 OHS w/ PVC

15 Good Morning w/ PVC

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