Saturday

CrossFit Steamboat – The Phoenix

Warm-up

Warm-up (No Measure)

3 Rounds, Increasing Effort Each Round

1:30 Row or Bike (start slow and end moderate/high in final round)

10 Up-downs

20 Single Unders

10 Russian Step-Ups (knee to chest during step-up with non-plant leg)

20 Hollow Flutters (1L / 1R = 1 Rep)

10 Double Russian KB Swing (light)

:30 Double KB Front Rack Walk (controlled and steady!)

(15:00 Cap on General Warm-up)

Workout

Metcon (No Measure)

ON A 30:00 RUNNING CLOCK w/a partner…

35 Burpee Box Step-Over

60 Cal Bike

150m Walking Lunge

300 Jump Rope/Double Unders

300m KB Farmer Carry

Then…

Max Cal Row in Remaining Time

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Flow Stretching