Thursday January 10th

CrossFit Boathouse – CrossFit

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Prep/Skill

Squat prep

10 x band walks in each direction

pigeon

dragon

lizard

Warm-up

3 Rounds

10 cal row

10 step back lunges

10 good mornings

10 sit ups

Strength

Back Rack Lunge (8 reps per leg)

8 reps per leg, take your time, do not rush the movement

Single Leg Deadlift (8 reps each leg )

back foot on 12-20″ block

keep distance between feet enough where shins are still vertical

Rest 90s after each superset
8 reps each leg, superset with lunges. Take time, keep tension on hamstrings and glutes,

Rest 2 minutes

20 minute window, shoot for 4-5 sets

Metcon

Metcon (Time)

7 Rounds for Time

7 cal assault bike

7 toes to bar

7 deadlifts (225/155)

Rx+ (275/185)

L3: (205/135), knees to elbows

L2: (185/125), knees to waist

L1: (135/95), abmat situps

12 minute time cap

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