Call Us: 970-819-0243
Call Us: 970-819-0243
Blog
Jun
10
2019

CF 06/11/2019

By wodify 0


CrossFit Steamboat – CrossFit

Warm-up

Warm-up (No Measure)

ROW BREAKDOWN:

*Arms only -Legs straight, slight lean back

*Body swing with arms

*¼ slide

*½ slide

*Full slide

then:

50 ft 1 arm ovhd carry ea

8 kb halos

3x

Then grab DBs and complete,

2 Sets of:

10 DB Bench Press

10 DB Rows each

10s RKC Plank

*This should allow people to experiment and find the correct weights for the strength session today.

Strength

Metcon (Weight)

AFAP, but not for time.

100 DB Bench Press

100 1-Arm DB Rows (50 each side)

100 Abmat Sit-ups

*All work is done before moving to next movement.

L2: (60-75 reps each)

L1: (30-50 reps each)

Metcon

Metcon (Time)

For time:

10-20-30-40

Calories on the Rower

40-30-20-10

Wall balls (20, 14)

18:00 Time Cap

L2: (14, 10)

L1: (10, 8) (No sets of 40 – row ends at 30 cal and wall balls start at 30)

Accessory Work

Metcon (No Measure)

Trap 3 KB Shrugs: 3 x 10-10-10. Rest 60s.

– Front + Side + Behind Back