Tuesday February 5th

CrossFit Boathouse – CrossFit

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Prep/Skill

foam roll

calf stretch

hamstring stretches with band

Warm-up

400m jog

dynamic stretching

Metcon

Metcon (Time)

0-10 minutes

5 rounds for time

6 power snatches(135/95)

12 toes to bar

Rx+ (155/105)

*if not finished by the 9 minute mark, stop anyway and get ready for the next part)

L3: (135/95)

L2: (115/75), assisted pull ups

L1: (95/65), ring rows

Metcon

Metcon (Time)

10 – 20 minutes

Choose 1 – For Time

1. 1 mile run

2. 2000m row

3. 100/70 cal assault bike

4. 2000m ski

Metcon

Metcon (Time)

20 – 35 minutes

for time:

21 – 15 – 9

jerks (115/75)

burpees over the bar

Hspu

Rx+ (135/95)

L3: (95/65) abmat hspu

L2: (75/55) box hspu

L1: (65/45) regular push ups

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