Tuesday March 19th

CrossFit Boathouse – CrossFit

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Prep/Skill

squat prep

hip mobility

dragon

lizard

pigeon

Warm-up

1:00 Bike

15 Air Squats

1:00 Bike

15 Cossack Squats

1:00 Bike

1:00 Squat Hold

Strength

Back Squat (5 x 2)

Back Squat (25 Minutes)

5 x 2 @ 85% of 1RM

*Try to be in the range of 82-85% for all 5 sets! If you feel good you can go heavier and if you don’t, go a tad lighter. Work on quality reps here.

Metcon

Metcon (Time)

“Ryan”

5 Rounds for Time:

7 Muscle Ups

21 Burpees

20 Minute Time Cap!

*Burpees are with a touch over your head. burpees under a pull up bar or rings The sub for muscle ups is 5 Strict Pull Ups AND 10 Kipping Pull Ups.

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