Monday February 11th

CrossFit Boathouse – CrossFit

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Prep/Skill

squat prep

couch stretch

pigeon

hamstring

Warm-up

3 rounds

250m row

10 lunges

10 air squats

30s hold at bottom of squat

10 situps

Strength

Back Squat (2 x 3, 2 x 5)

3 @ 40%

3 @ 50%

5 @ 50%

5 @ 60%

superset with

5 sets of 10 reps:

barbell hip thrusts (65-70% effort)

Rest 2 minutes between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

8 toes to bar

10 dumbbell hang clean and jerk (50/35)

14/12 cal row

(This is a shorter retest of Open WOD 18.1)

L3: knees to elbows, (45/30)

L2: knees to waist, (40/25)

L1: abmat situps, (30/20), 10/8 cal row

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