Friday October 26th

CrossFit Boathouse – CrossFit

View Public Whiteboard

Prep/Skill

Y – T – W

25 banded pull aparts

25 banded push downs

25 banded pull downs

Warm-up

3 Rounds

5 cals bike (arms only)

5 cals bike (legs only)

3 inch worms

5 broad jumps

Strength

Shoulder Press (3 x 3)

3 @ 70%

3 @ 80%

max reps @ 90%

in between each set complete 20 Russian twists with the heaviest dumbbell possible (45/30+)

Strict press has ZERO knee bending

Metcon

Metcon (Time)

For Time:

40 – 30 – 20 – 10

Front Squats (75/55)

7 Toes to Bar

40 – 30 – 20 – 10

Push Press (75/55)

7 Toes to Bar

Rx+ (95/65)

L3: (65/45) knees to elbows

L2: (55/35) knees to waist

L1: (45/35) knees to elbows on ground

40 front squats, 7 toes to bar, 40 push press, 7 toes to bar etc…

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