03
JAN
2018

180103

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comment : 0

CrossFit Boiler Room – CrossFit

Warm-up

Bike .3 or Row 300

Coaches Warmup

Skill Work- Rope Climbs

Barbell Back Squats

Metcon

Metcon (Time)

15 Back Squats (Body Weight/.75)

6/3 Rope Climbs to Ceiling

12 Back Squats

4/2 Rope Climbs

9 Back Squats

2/1 Rope Climbs

Mobility- “Fearless Flexibility”

1:30 Saddle Archer (Each Side)

RIGHT SIDE

1:30 Fragon

1:30 Lizard

1:30 Half Front Split

2:30 Pigeon

LEFT SIDE

1:30 Fragon

1:30 Lizard

1:30 Half Front Split

2:30 Pigeon

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