Icebreaker

CrossFit Hard Boiled – CrossFit Mobility To be done before/after class – Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side Foam Rolling: Thoracic (Upper Back) – 2:00 Barbell Assisted …

Hard Pass

CrossFit Hard Boiled – CrossFit Clean and Jerk (1) 10 minutes to build to 1 heavy rep. ———- Metcon (AMRAP – Rounds and Reps) Teams of 3: AMRAP 25: 100 …

Stamina Builder

CrossFit Hard Boiled – CrossFit Mobility To be done before/after class Ball in back – 2:00 each side Foam Roll Back – 2:00 Pigeon Pose – 2:00 each side Banded …

Curve Ball

CrossFit Hard Boiled – CrossFit Mobility Foam Roll Legs – 2:00 each side Coach Stretch – 2:00 each side Frog Stretch – 2:00 Pec Smash – 2:00 each side Banded …

Three Wheels

CrossFit Hard Boiled – CrossFit Mobility Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total Banded Shoulder Distraction – 1:00 Each Side Pectoral Mash – 1:00 Each Side Foam …

Dirty Thirty

CrossFit Hard Boiled – CrossFit Mobility Done on your own before/after class. – Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side Foam Rolling: Thoracic (Upper Back) – 2:00 Barbell …

Any Minute

CrossFit Hard Boiled – CrossFit Metcon (No Measure) On the Minute x 24 (6 Rounds): Minute 1 – 1 Round of “Cindy” Minute 2 – 10 Hang Power Snatches (95/65) …

Smooth Criminal

CrossFit Hard Boiled – CrossFit Mobility ———- Deadlift (3) Heavy 3 rep for the day. ———- Metcon (AMRAP – Rounds and Reps) AMRAP 15: 60 Double Unders 30 Wallballs (20/14) …

Freezer Burn

CrossFit Hard Boiled – CrossFit Mobility Do this before class. – Pec Smash (2 min each side) Ball in Back (2 min each side) Couch Stretch (2 min each side) …

Clean Shave

CrossFit Hard Boiled – CrossFit 3 Position Clean (1) 1 rep from the hang 1 rep from the knee 1 rep form the floorWork up to a heavy. ———- Metcon …