Saturday

CrossFit Steamboat – CrossFit

Warm-up

Warm-up (No Measure)

1 ROUND…

100m Run

10 Hanging Scap Retract

8/8 DB Bent Over Row

5/5 Split Squat

100m Run

6/6 DB Hang Power Clean

5/5 SA Ring Row

10 Alt. Step Forward Lunge

100m Run

8 DB G2O

10 Kip Swings

10 Alt. Jumping Lunges

Workout

Metcon (Time)

FOR TIME

800m Run

60 Pull-ups

60 Back Squats (95/65)

800m Run

60 Toe 2 Bar

60 Push Press

400m Run

30 Pull-ups

30 Box Step Overs (35/25)

400m Run

30 Toe 2 Bar

30 Weighted Walking Lunges (35/25)

RX+ (1/2 BMU for each set of pull ups)

-30:00 Time Cap-

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Flow Stretching*

*Focus on calm nasal breathing.