05
DEC
2017

171205

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comment : 0


CrossFit Boiler Room – CrossFit

Warm-up (No Measure)

4:00 minutes Solo Warm Up Row/Run/Bike

Group:

Wall to Wall: Bear Crawl, Alligator Crawl, Skipping

10 PVC Pass through

15 Stink Bugs

:15 HandStand Hold

:15 Headstand Hold

10 Pushups

:15 Pushup Plank (top hold)

:15 Pushup Plank (bottom hold)

5 Dips

:15 Dip Hold (top)

:15 Dip hold (Bottom)

10 PVC Pass through
1:00 Puppy

1:00 Twisted Cross

1:00 Thread the Needle (arms)

:30 Down Dog

:30 Down Dog on Wall

Metcon (3 Rounds for reps)

20 minute EMOM (JT)

45 Second Work – 15 Second Rest/Transistion

Minute 1 – HSPU

Minute 2 – Ring Dips

Minute 3 – Push ups

Minute 4 – Rest
Score rounds by lowest score in each movement

Cool Down

300m Row/ .3 mile Bike

10 Situps

10 Squats

10 Good Morning

10 Single Leg Deadlift

1:00 Hanging from Rig

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