Tuesday December 4th

CrossFit Boathouse – CrossFit

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Prep/Skill

chest stretch

roll out lats

shoulder stretches

Warm-up

3 rounds

200m run

10 push ups

10 light Russian kb swing

Metcon

Metcon

Metcon (Calories)

5 Rounds

1 min max reps bench press (135/75)

immediately into:

1 min max calories assault bike

2 min rest

*goal for men is 20-30 cals a minute, women 12-18 cals a minute

Rx+ 185/100

L3: (115/65)

L2: (105/55)

L1: (75/35)

Metcon (Time)

2 Rounds for Time

50 Russian KB swings (53/35)

50 sit ups

100 double unders

12 Minute Time Cap

Rx+ (70/53)

L3: (44/26) . 1minute double under attempts

L2: (35/18) . 100 single unders

L1: (26/18) . 100 single unders 25 situps

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