Wednesday February 6th

CrossFit Boathouse – CrossFit

View Public Whiteboard

Prep/Skill

hamstring prep

achilles stretches

Warm-up

3 rounds

200m jog

10 good mornings

10 light deadlifts

10 air squats

Strength

Deadlift (5 x 8)

time under tension day:

3 second eccentric

deadlift up fast and literally count to 3 on the way down

I’d rather you be too slow than too fast, 4 or 5 seconds is ok!

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18

8 cal assault bike

8 front rack lunges. (115/75)

8 American KBS (70/53)

Rx+ (135/95)

L3: (95/65) (53/44)

L2: (75/55) (44/36)

L1: (65/45) (36/18)

Tags: