CF 03/20/2019
CrossFit Steamboat – CrossFit Teens
Warm-up
Warm-up (No Measure)
ROMWOD
8 goblet hold good mornings
20 lateral band step overs
8 slow cat/cow
2x
THEN
With empty barbell
30s front rack stretch
30s front squat hold in bottom position
30s barbell hold overhead
Strength
Metcon (No Measure)
1a) Shoulder Press: 4 x 5. Rest 45s
Wod specific warmup
Warm-up (No Measure)
5 tall power clean
5 front squat
5 strict press – 2 sec hold at top
5 hh power clean
5 bottom only burpees
5 yoga pushups
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
10 Hang Power Cleans
10 Thrusters
10 Bar Facing Burpees
Accessory Work
Metcon (No Measure)
Single Arm Banded Pushdowns: 3 x 30-50 ea. Rest as needed.
*Between sets complete 10 DB Hammer Curls