Thursday November 29th

CrossFit Boathouse – CrossFit

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Prep/Skill

hips

quads

butt

Warm-up

5 cals assault bike

10 lunges with stretch

8 good mornings

6 front squats

Strength

Back Rack Lunge (4 x 8)

8 reps climbing in weight and heavy as possible. Super set with RDL

RDL (4 x 8)

8 reps climbing in weight and heavy as possible. Make sure you are pushing back in the heels and looking for the hamstring stretch. The weight does not even matter if you do it right. Do not keep your leg completely straight, there should be a slight knee bend

Rest 2 minutes after each super set

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Rounds for Time

10 Front Squats (75/55)

8 Toes to Bar

Time Cap 12 minutes

Rx+ 10 toes to bar

L3: (65/45) knees to elbows

L2: (55/35) knees to waist

L1: (45/25) knees to elbows on ground

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