CF 01/09/2019

CrossFit Steamboat – CrossFit

Happy Birthday Jim Kissane!!!

Warm-up

Warm-up (No Measure)

coaches choice of game or warmup

Gymnastics

Warm-up (No Measure)

Gymnastics Static Holds x 30-60s each

– L-Sit

– Hollow Hold

– Ring Support

– Chest Facing Wall Handstand

*Choose 2 of the 4

Metcon

Metcon (No Measure)

5 Rounds 30s work/30s rest:

1a) Wallballs (20, 14)

1b) Box Jumps w. step down (24, 20)

1c) Double Unders

1d) Russian Twists w. a plate (25, 15)

1c) Burpees

L2: (14, 10) (20, 15) (15, 10)

L1: (10, 8) (20, 15 Step-ups) (10, BW)
Today you should be able to sustain a 75%-80% effort for the entire workout meaning your reps output should only drop off slightly each set. Even though we are not putting a score in today, I would track your reps each rd to work on pacing.

Accessory Work

Metcon (No Measure)

KB Curls: 3 x 10-12. Rest 60s.

Then,

5 Minutes of Parasympathetic Breathing OR Light Foam Rolling