CF 10/23/2018

CrossFit Steamboat – CrossFit

HAPPY BIRTHDAY SARAH AND EMILY!!!!

Warm-up

Warm-up (No Measure)

complete all reps on 1 side before switching:

5 1 arm high pull

5 1 arm shoulder press

5 1 arm sumo deadlift high pull

5 1 arm muscle snatch

5 1 arm thruster

2x

Strength

Metcon (No Measure)

Pull-up Training Week 3:

4 Rounds of:

8 1-Arm KB Rows w. rotation (1 ct pause at top of each rep)

20 Banded Facepull-aparts

Rest 90s between rounds.

Metcon

Metcon (Time)

SARAH’S 40TH BIRTHDAY WOD

with a partner

5 rds for time:

40 cal bike

4 rope climbs

40 db press neutral grip (50/30)

Accessory Work

Metcon (No Measure)

RKC Plank: 3 x 10s + 10s + 10s. Rest 60s.

– Side Plank + Elbow Plank + Side Plank

– Squeeze as hard as possible! Create full-body tension.

Anywhere wods

If you can’t make it to the gym today, here is something to do anywhere; while you are on vacation, or just a day you need an at home WOD!

Metcon (No Measure)

10 rounds, for time:

Sprint 100 meters

Walk 100 meters