CF 02/13/2019
CrossFit Steamboat – CrossFit
Happy Birthday Stephanie!!!
Warm-up
Warm-up (No Measure)
Grab a Partner + Rower + Barbell + light band:
Row 100 Meters /30 banded face pulls
7 High Hang Power Cleans/20 plank shoulder taps
21 Double Unders/7 plank to down dog with calf stretch
2x adding weight
coaches choice mobility
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 26 with a partner:
30 Hang Power Cleans (135, 95)
60 Calorie Row
120 Double Unders
*One person works. Split as desired.
L3: (115, 75)
L2: (95, 65) (Double Under Attempts)
L1: (75, 55) (Single Unders x 2)
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