Thursday March 21st

CrossFit Boathouse – CrossFit

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Prep/Skill

banded pigeon

calf stretch

ankle and wrist mobility

Warm-up

2:00 On a Machine

50’ Bear Crawl

10 Shoulder Rolls (pvc)

10 Push Ups

Metcon

Metcon (Time)

10 Rounds for Time:

250/200m Row

7 Kettlebell Swings (70/53#)

5 Bench Press

1 Minute Rest

25-30 min cap. If you have a larger class, stagger the start by 2 minutes. The bench press should be a heavy-ish weight but should be unbroken every set. The kettlebell swings should also be unbroken. Everyone will pick their own bench press weight.

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