Wednesday March 20th

CrossFit Boathouse – CrossFit

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Prep/Skill

roll out shoulders

hamstrings

Warm-up

2 Rounds:

2:00 Bike/Row

10 Romanian Deadlifts (pvc or empty barbell)

:30 Handstand Hold

Metcon

Metcon (Time)

5 Rounds for Time:

21/18 Calorie Bike Erg

7 Power Cleans (185/125#)

14 Strict Handstand Push Ups

*Stagger the start if needed. You can use any machine for the calories as well. Power cleans should be a weight you can move steady singles.

Scaling Options:

Strict HSPU- Strict HSPU w/ 1-2 Ab Mats under head, Double Dumbbell Strict Press

Finisher

Romanian Deadlift

4 x 8 reps @ 50-60% of 1RM Deadlift

Strict Ring Dip

4 x 8 reps

*Use a band if needed. 2-3 seconds on the way down.

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