CF 06/11/2019
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