Wednesday November 7th

CrossFit Boathouse – CrossFit

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Prep/Skill

hamstrings

lower back

posterior chain

Warm-up

400m jog

Dynamic stretching

5 good mornings

5 deadlifts

add weight to starting wod weight

Metcon

Metcon (Weight)

Deadlift Recovery Week

Every 3 minutes for 10 rounds

10/7 cal assault bike

10/7 cal row

10 toes to bar

3 deadlifts

round 1-4: 40 %

round 5-8: 50%

round 9-10: 60%

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