Friday February 8th

CrossFit Boathouse – CrossFit

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Prep/Skill

shoulder prep

lax ball in shoulder/teres

lax ball in pec and pec minor

Warm-up

tabata assault bike

warm up dumbbell snatches

Strength

Push Press (5 x max effort)

put something on the bar that is about 70% effort and hit as many reps as possible

score is highest weight by max reps

superset with 20 dumbbell Russian twists between sets (45/30) – left/right = 1 rep

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

2 alternating dumbbell snatches (70/50)

1 round ‘chalk’

4 alternating dumbbell snatches

1 round ‘chalk’

6 alternating dumbbell snatches

1 round ‘chalk’

etc.

‘chalk’

5 pull ups

6 push ups

7 wall balls

Rx+ (7, 8, 9reps)

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