CF 01/12/2019

CrossFit Steamboat – CrossFit

Warm-up

Warm-up (No Measure)

Alternating Tabata #1 x 20s work/10s rest:

1a) Single Unders

1b) Scorpions

Alternating Tabata #2 x 20s work/10s rest

1a) SDHP w. light KB

1b) Barbell Rows w. empty bar

Then,

Review all of today’s Movements:

– Asymmetrical Carry (Front Rack + OH)

– Strict Ring Pull-ups

– Ring OR Bar Dips

– Front Rack Reverse Lunges

Metcon

Metcon (No Measure)

EMOM 25:

MINUTE 1: 40s of Asymmetrical OH Carry (53s, 35s)

*1 KB OH/1 KB in Front Rack

MINUTE 2: 10/8 Strict Ring Pull-ups

*Alt. Grips every set

MINUTE 3: 12/8 Ring or Bar Dips

MINUTE 4: 15 KB SDHP (70/53)

MINUTE 5: :45 Easy Bike/Row
This WOD serves as active recovery/work after we completed CHAD yesterday.

If you were not here yesterday, we encourage you to tackle CHAD today during class.