CF 02/06/2019

CrossFit Steamboat – CrossFit

Warm-up

Warm-up (No Measure)

Double Tabata (16 x 20s work/10s rest)

1a) KB March (alternate sides)

1b) Russian KBS

1c) Burpees

1d) 1 arm overhead kb hold (alternate sides)

Metcon

Metcon (AMRAP – Reps)

EMOM 30:

Minute 1: 100 Ft of light weight sled push

Minute 2: 40s of KBS (53, 35)

Minute 3: 100 Ft. Heavy Farmer Carry

Minute 4: 40s of SDHP (53, 35)

Minute 5: 40s of Walking Lunges BW

Minute 6: Rest

Rx+:(KB Snatches in Place of KBS)

*score is total reps KBS and SDHP
With today’s work the goal is to sustain a pace that is challenging but manageable for the entire EMOM. This means your calorie count for interval one and rep count for interval 2 and 5 should remain the same for all 6 rounds. Effort should be around 75%.

Accessory Work

Metcon (No Measure)

5 Minutes of Global Recovery Foam Rolling or 5 Minutes of Row, Bike, Jog, light Sledpull.