CF 12/13/2018

CrossFit Steamboat – CrossFit

Warm-up

Warm-up (No Measure)

Quick Dynamic Warm-up x 6 minutes

then,

Glute activation:

(2 sets)

Mini-Band Glute Activation

– 10 Left

– 10 Right

– 10 Forward

– 10 Backward

– 10 Clams each side

Strength

Box Squat – back rack

1) Wide Stance Box Squat: 8 x 3 @65% every 60s

Metcon

Metcon (5 Rounds for time)

5 Rounds, each for time:

200 Ft. Sledpush Sprint (moderate weight)

20 Burpees

Rest 3:00

25:00 Cap on this work

L2: (15 Burpees per round)

L1: (4 Rounds) (10 Burpees per round)
This workout should be 100% effort today. You should NEED the entire 3 minutes to recover.

Accessory Work

Metcon (No Measure)

Prone Banded Leg Curls: 3-4 x 25. Rest 60s.

Anywhere wods

Metcon (No Measure)

3 rounds for time:

Run 1/2 mile

50 air squats