CF 06/10/2019

CrossFit Steamboat – CrossFit

Warm-up

Warm-up (No Measure)

5 lateral step ups ea

10 groiners

10 face pulls

10 bird dogs

3x

then

hip flow

glute activation

Strength

Back Squat

1) Back Squat

build to something heavy

5-4-3-2-1+

Metcon (No Measure)

2) Glute Hip Thrust: 3/5 x 8. Rest 90s.

3) DB Step-ups: 1/3 x 10 ea. Rest 90s.

– perform all reps on each leg before switching sides.

4) Farmer Carry: Max 100 Ft. Trips in 7 Minutes.

Accessory Work

Metcon (No Measure)

Single Leg Banded Hamstring Curls: 3 x 30-50 ea. Rest 60s.