07
DEC
2017

171207

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comment : 0


CrossFit Boiler Room – CrossFit

Deadlift Warmup (No Measure)

200 Run/300 Row/ 150 DUs

Group:

Lunges, Crab Walk, Shuffle D&B

2 rds

10 Wall Squats

10 Goblet Squats

10 Single Leg Deadlift

10 Deadlift with PVC

10 Deadlift with Empty Barbell

Build to 50% of WOD weight

10 Deadlifts
1:00 Couch

1:00 Pigeon

1:00 Lizard

:30 Down Dog

Metcon (AMRAP – Reps)

12 Minute AMRAP

Clean Grip DeadLift 255/175 – MAX Effort Reps

Run 400m every Drop

Cool Down

3 x Pullup/Kipping/Butterfly Practice

Seal Stretch

Childs Pose

Foam Roll Back

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