Thursday March 14th

CrossFit Boathouse – CrossFit

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Prep/Skill

take time to stretch

roll out whatever is sore

spend time on the parts that hurt the most

Warm-up

Recommended Warm Up (20 Minutes):

10 Minutes on any machine (Damper 1)

-Stretch-

*Take 10-15 minutes and run class through a few static stretches. Hold these stretches between 1-2 minutes

Metcon

Metcon (No Measure)

20 Minute Alternating EMOM:

1-15/12 Calorie Row

2-50 Double Unders

3-10 Burpees

4-5 Power Snatch (135/95#)

*This workout is just to move around and get ready for tomorrow. You can make this as hard or easy as you want. Make it harder by trying to get each movement done as fast as you can in the minute. Pick a weight on the snatches to focus on technique. Work no longer than :45 of every minute so that you have at least :15 to rotate and get ready for the next movement. For larger classes, start people on different movements.

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