CF 02/13/2019

CrossFit Steamboat – CrossFit Teens

Happy Birthday Stephanie!!!

Warm-up

Warm-up (No Measure)

3 RDS

14/10 calorie bike

10 dynamic jumps

coaches choice mobility

Skill work

Metcon (No Measure)

Skill 1: Rowing

-coach lead rowing drills

Skill 2: Hang Power Cleans

-PVC warm up

-Burgner warm up with PVC

-Barbell warm up

-add weight

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 26 with a partner:

30 Hang Power Cleans

50/35 Calorie Row

100 Jump Rope

*One person works. Split as desired.

26:00-32:00

Work up to a Max Hang Clean
Today’s workout is meant to be slower. Focus on your quality of movement for each: rowing, barbell cycling, and double unders. All three of these movements will likely be in the open this year so rather than pushing your pace shoot for quality over quantity today. Effort should be around 70%.

Accessory Work

Metcon (No Measure)

Tabata (8 x 20s work/10s rest)

KB March