Thursday January 3rd

CrossFit Boathouse – CrossFit

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Prep/Skill

pec minor and major stretches

tspine and lower back with foam roller

Warm-up

3 rounds

10 cals assault bike

5 inch worms

30 double unders

Strength

Bench Press (4 x max effort)

4 Rounds

max effort bench press

immediately into

1 minute max effort assault bike

Rest 2 minutes

Round 1: 40% 1 RM

Round 2: 40% 1 RM

Round 3: 50% 1 RM

Round 4: 50% 1 RM

Metcon

Metcon (Time)

15 minutes to finish:

10 Rounds

15 Russian KBS (70/53)

10 hand release push ups

L3: (53/35)

L2: (44/26)

L1: (35/18)

Accessory Work

single arm 400m farmer carry (70/53)

OR

DB Bent over row ladder

10-9-8-7-6-5-4-3-2-1

on each arm with no rest (10 left, 10 right, 9 left, 9 right, …heavy DB)

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