Thursday March 7th

CrossFit Boathouse – CrossFit

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Prep/Skill

squat prep

hip mobility

dragon

lizard

hamstring

pigeon

Warm-up

200m Run

20 Air Squats

200m Run

15 Box Jumps (step Down)

200m Run

10 Single Leg Lateral Step Ups each leg

Strength

Back Squat (5 x 4)

5 x 4 @ 75% of 1RM

*This shouldn’t be super heavy. Work on making each rep as smooth as possible throughout and add some explosiveness and speed on the way up out of the bottom. If you can’t move it with a little bit of speed coming out of the bottom, then lower the weight to 60-65% and keep some speed on the bar! Working on developing some force here.

Metcon

Metcon (AMRAP – Reps)

Every 5 Minutes for 20 Minutes:

500m Row

15 High Box Jumps

Max Reps Toes to Bar

L3: knees to elbows

L2: knees to waist

L1: situps

*Your score is your total number of toes to bar throughout the whole workout. No rest between rounds, hop right back on the rower. Box Jumps should be done as singles or its too low!

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