BOAT RACE

Power CrossFit – CrossFit

WARM-UP

WARM UP (No Measure)

Run 400m or Row 500m

Calf stretches

SamsonStretch

Caterpillar

2 ROUNDS NOT FOR TIME:

10 push ups

10 sit ups

10 air squats

10 back ext

WORKOUT OF THE DAY

BOAT RACE (Time)

3 RFT:

500 m Row

400 m Run

2 min rest between rounds

Strength EMOM

Metcon (Weight)

EMOM Front Squat

5@70%

4@75%

3@80%

2@85%

1@90%

2@85%

3@80%

4@75%

5@70%

GOAT WORK

Your GOAT in CrossFit is a movement that you are not so good at, and that is putting it politely. It could be anything; barbell movement, gymnastics movement, body weight movement, kettlebell movement, or simply flexibility and/or mobility. The only way to attack your goat is to work on it!

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