Wednesday October 31st Halloween!

CrossFit Boathouse – CrossFit

View Public Whiteboard

Prep/Skill

Foam roll

lower back

upper back

hamstrings

IT bands

Warm-up

Worlds Greatest Stretch

20 banded good mornings

20 X band walks in each direction

400m run

Strength

Deadlift (5 x 3)

5 @ 75%

3 @ 85%

Try for a new 100%!!

1 minute plank with the plate in between sets

OR

3-6 muscle ups in between sets

Metcon

Metcon (Time)

For Time:

20 – 16 – 12 – 8

calories assault bike

calories row

front rack lunge (115/75)

Rx+. (135/95)

L3: (95/65)

L2: (75/55)

L1: (65/45)
Wear your costume!!!

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