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Blog
Dec
04
2018

CF TEENS 12/05/2018

By wodify 0


CrossFit Steamboat – CrossFit Teens

Happy Birthday Fred!!!!

Warm-up

Warm-up (No Measure)

For quality, adding wt each rd:

10 kb alt walking lunges

5 yoga pushups

10 stability crawl ea

3x

then spend 5-7 min on

Coach Led Rowing Intervals. Athletes will partner up and work on dialing in their rowing technique.

Metcon

Metcon (Time)

For total time:

Row 750m

50 Abmat Sit-ups

Rest 2:00

Row 750m

50 HR Push-ups

Rest 2:00

Row 750m

50 DB Renegade Rows (Left + Right = 1 Rep) (50s, 30s)

Rest 2:00

Row 750 Meters Easy Recovery

L2: (40s, 20s) (Box Push-ups)

L1: (35s, 15s) (Box Push-ups)

*Alternate Option

800m Run, 3:00 Bike or 3:00 Ski Erg per interval.
The goal today is focus on being 100% consistent with row intervals. All sets should be slightly uncomfortable, a pace that you could not normally maintain in a regular task-domain workout.

Accessory Work

Metcon (No Measure)

5 Minutes of Parasympathetic Breathing