Monday March 24th

CrossFit Boathouse – CrossFit

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Warm-up

3 Minutes on a machine

Stretch Together:

1:00 Superman Stretch Each Leg

1:00 Pigeon Stretch Each Leg

1:00 Wrist Stretch

1:00 Squat Hold

Strength

10 Minute EMOM:

3 Thrusters

*These should be relatively heavy. Squat clean the bar into your first rep. These are an unbroken set of 3! Pick your own weight. You can work up in weight throughout the 10 minutes!

Metcon

Each for Time:

4 x 500m Row

*Alternate rows with a partner or rest 2 Minutes after each row. The goal is consistency. A good 85% effort today. Record your fastest and slowest time! The goal is to have your fastest and slowest row as close together as possible! Allow at least 20 minutes for this.

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