CF 01/17/2019
CrossFit Steamboat – CrossFit Teens
Warm-up
Warm-up
Warm-up (No Measure)
3 min bike/row
Then with an empty barbell:
2 Rounds of:
8 RDLs
8 Front Squats
8 Push Press
8 Back Squats
8 1 leg deadlifts
8 Bent-over rows
then,
Review Power Clean + Jerk
Warm-up (No Measure)
3 min bike/row
Then with an empty barbell:
2 Rounds of:
8 RDLs
8 Front Squats
8 Push Press
8 Back Squats
8 Upright rows
Strength
Back Squat
1a) Back Squat: 4 x 8 @light weight
1b) Seated Box Jump 4×3
Metcon
Metcon (No Measure)
8 Rounds of:
As Fast as Possible
40 ft Sledpull Powerwalk @heavy.
40 ft Front Rack Carry
Rest 60s
Accessory Work
Metcon (No Measure)
Dragon Flies
3 x 6-10. Rest 60s.