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Blog
May
19
2019

CF 05/20/2019

By wodify 0


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