Monday March 11th

CrossFit Boathouse – CrossFit

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Prep/Skill

Roll out calves

Ankle mobility stretches

Wrist mobility stretches

Roll out lats

Warm-up

Recommended Warm Up (10 Minutes):

1:00 Single Unders

15 Shoulder Rolls (pvc)

10 Ankle rolls each direction, each leg

1:00 Single Unders

15 Shoulder Rolls (pvc)

:30 Calf Stretch Each Leg

Metcon

2 Minute AMRAP:

Max Reps Double Unders

*We are testing out our movement of the month! We have a lot of people who have trouble with dubs and mups, so we are going to start spending 1mo on specific skill based movements to help lock those in!

Then:

For Time:

30 Muscle Ups OR

50 Pull Ups (These will be held to a standard, if you are NOT getting your chin over the bar, you will be called out for a NO REP!)

10 Minute Time Cap

*This is our NEW MOVEMENT OF THE MONTH! Muscle ups and pull ups! 10 minute cap on this test. If you do not have muscle ups yet, you should be working on 50 pull ups, OR chest to bar! If you don’t have unassisted pull ups, use a band or 50 inverted rows with your legs straight and chest touching the bar.

Strength

10 Minute EMOM:

3 Power Cleans

*Do these at 75-80% of your 1RM. Go as heavy as you can for this. These should be done as 3 singles. This is the last piece for the day. I wanted you to put the majority of your energy into the first 2 parts so you felt fresher.

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