Monday October 29th

CrossFit Boathouse – CrossFit

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Prep/Skill

hip mobility

dragon

lizard

pigeon

hamstring

Warm-up

8 – 6 – 4 – 2

calories assault bike

air squats

knees to elbows

Strength

Back Squat (5 x 3)

5 @ 75%

3 @ 85%

Try for a new 100%!!!

in between sets complete 15-20 heavy Russian KBS

Metcon

Metcon (Weight)

EMOM 18

1 – 12/9 calories assault bike

2 – 12 toes to bar

3 – 3 squat cleans (climbing)

Rx+ 15/12 calorie assault bike, 15 toes to bar

L3: (10/7 cals assault bike) (10 knees to elbows)

L2: (8/5 cals assault bike) (10 knees to waist)

L1: (8/5 cals assault bike) (10 knees to waist on ground)

*try to get heavy on the squat cleans

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