CF 01/16/2019

CrossFit Steamboat – CrossFit

Warm-up

Warm-up (No Measure)

Bike 2 min

Row 2 min

then

Increasing wt each round, for quality:

8 db floor press

8 lateral step ups – as high as possible

8 shoulder rotations ea

2x

Then x 5 Minutes review:

– Rowing Technique

Metcon

Metcon (No Measure)

30 Minutes on the clock:

1200m Bike

400m Row

60s Light Front Rack Carry

60s Light Farmer Carry
Today’s workout is about maintaining a consistent pace for all rounds. All carries should be light and able to be done UB. Find a pace on your bike/row that you can sustain for the entire 30 minutes.

Accessory Work

Metcon (No Measure)

Seated Banded Lat Pulldowns x 75 Reps

Then,

5 Minutes of Parasympathetic Breathing