Monday January 7th

CrossFit Boathouse – CrossFit

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Prep/Skill

couch stretch

dragon

lizard

pigeon

Warm-up

3 Rounds

10 cals assault bike

10 side lunges each side

5 wall balls

Strength

Split Squat (4 – 5 x 8 each leg)

45-55% 1 RM back squat
split squat, back foot on ground, 8 reps each side.

SuperSet with

10 lateral barbell lunges

*pick the bar off the ground, put it on your back, take your time with movement and get low. left + right = 1 rep

Rest 2 minutes – repeat sets until 20 minutes

Metcon

Metcon (AMRAP – Reps)

EMOM 15

1: 15/12 cal row

2: 20 wall balls (20/14)

3: max Russian KB swings (70/53)

score is KBS only

Rx+ (88/70)

L3: (53/44) (20/14)

L2: (44/35) 12 wall balls

L1: (10/8 cal row) (35/26) 10 wall balls (14/10)

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