Tuesday March 12th

CrossFit Boathouse – CrossFit

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Prep/Skill

Squat prep

Hip mobility

Dragon

Lizard

Couch stretch

Hamstring

Warm-up

Recommended Warm Up (10 Minutes):

3 Rounds:

200m Run

10 Goblet Squats (3 sec down)

10 Kettlebell Swings

Strength

9 Minute EMOM:

3 Sumo Back Box Squats @ 60% of 1RM

*Give 10 minutes to warm up and work up to 60% of max back squat. Then, once everyone is ready, set a clock and have them complete 3 reps on the minute focusing on speed on the way up. These shouldn’t feel too heavy, it should move rather quickly. I’ve given you a minute instead of :40 knowing that we will have to partner up. Don’t be surprised if this leaves you sore

Metcon

“Tabata” (:20 ON/ :10 Off x 8 Sets)

Row (meters)

1 Minute Rest

“Tabata”

Kettlebell Swings (70/53#)

1 Minute Rest

“Tabata”

Burpees

*Score is total reps for each movement. 14 Minutes total. 4 minutes on each movement before resting for 1 minute and then starting the next movement.

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