CF 03/19/2019
CrossFit Steamboat – CrossFit
Warm-up
Warm-up (No Measure)
row/bike 2 min
Then perform,
10 deadbugs
10 kneeling kb halo
40 ft 1 arm ovhd carry
3x
Complete 1 round of:
WITH MEDICINE BALL
RDL x 8
Front Squat x 8
Press x 8
Row x 8
Hang Clean x 8
Power Clean x 8
Squat Clean x 8
Thruster x 8
Gymnastics
Metcon (No Measure)
EMOM 12:
MINUTE 1: 20s L-sit hold
MINUTE 2: 20s Wall Facing Handstand Hold
Metcon
Metcon (5 Rounds for reps)
Each for quality, perfect reps:
5 Rounds of 60s/30s off:
1a) Wall balls (20, 14)
1b) Double Unders
1c) Bike for Calories
1d) Pull-ups
Rx+:(C2B Pull-ups)
L2: (14, 10) (Double Under Attempts) (8-10 Band Assisted Pull-ups per round)
L1: (10, 8) (Ring Rows 8-12 reps per round)
*Score = total reps/calories
5 rounds of each of the following movements will be completed with 60 seconds of work followed by 30 seconds of rest. The focus of today’s metcon will be quality reps performed at about 75% intensity. Take short rests as needed maintain proper form. Think quality over quantity.
Accessory Work
Metcon (No Measure)
Seated DB Cleans: 3 x 12-15. Rest 60s.