Wednesday March 13th

CrossFit Boathouse – CrossFit

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pec and shoulder stretches

lax ball in pec minor


Recommended Warm Up (10 Minutes):

4 Minutes on a Machine (:30 Easy/ :30 Hard)

Then, 2 Rounds:

15 Push Ups

3 Rope pulls


Metcon (Time)

5 Rounds for Time:

1,000m Bike

20 Hand Release Push Ups

3 Rope Climbs

*Alternate (stagger start) in a team of 3 on the bike, or rest 2:00 after each round. Make the rope climbs legless if you can! If you don’t get a bike, you can row 500m!

Scaling Options:

RX+ 3 Legless Rope Climbs

RX 3 Rope Climbs

L3 5 Rope Pulls

L2 3×4 reps Strict Pull Ups (12 pull ups per round)

L1 3×5 strict pull ups (15 pull ups per round)


Cash Out:

3 Sets for Quality:

8 False Grip Ring Pull Ups

12 Strict Ring Dips (use bull horns if you cant hold ring support)

*Working on elements of the muscle up! Try to pull the rings to your chest on the pull ups. Use bands for assistance on both movements if needed.