Wednesday January 30th

CrossFit Boathouse – CrossFit

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Prep/Skill

squat prep

couch stretch, 2 minutes each side

ankle mobility

Warm-up

2 rounds:

250m row

10 bus driver squats

10 good mornings (pvc)

10 lunges

Strength

Front Squat (4-5 x 5)

20 minutes to hit 4-5 sets

building to a heavy set of 5

after each set go immediately inot single leg deadlifts

Single Leg Deadlift (4-5 x 5 each leg)

back foot on 12-20″ block

keep distance between feet enough where shins are still vertical

Rest 90s after each superset
try to go heaviest you’ve ever gone today

start with the weaker leg

rest 90s after each superset

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

10/7 cal row

14 front rack lunges (95/65)

10/7 cal row

7 devil press (45/30)

L3: (75/55), (40/25)

L2: (65/45), (35/20)

L1: (8/6 cals) (45/35) (25/10)

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