CF 05/20/2019
CrossFit Steamboat – CrossFit
Happy Birthday Kerry Contarino!!!
Warm-up
Warm-up (No Measure)
With a barbell + foam roller + heavy band
2 Rounds of:
6 RDLs
6 Front Squats
6 Front Rack Reverse Lunges
X-Band Walk x 10 Steps each direction
Foam Roll each Adductor x 10 passes each
Then,
5 Rollover to split stretch
10 Lateral Cossack Squats
10 Bird Dogs with a 3 count glute contraction on each rep (10 total reps)
Strength
Ultra Wide Stance High Box Squat
1) Ultra Wide Stance High Box Squat: 3/6 x 4. Rest 2:00
– slightly above parallel
– use a moderate load for all sets
– Focus on perfect technique
Metcon (No Measure)
2) Glute Hip Thrust: 3/5 x 6-8. Rest 90s.
3) DB 1 1/4 Split Squats: 1/3 x 8 ea. Rest 60s.
4) Serratus Crunch: 4 x 10. Rest 60s.
Accessory Work
Metcon (No Measure)
5 Minutes of Static Stretching