Thursday

CrossFit Steamboat – CrossFit

HUMILITY
Never complain, whine or make excuses.
*Don’t complain out loud, behind closed doors or to yourself
*Take one for the team
*Be positive and optimistic – this is the greatest determinant of success

Warm-up

Warm-up (No Measure)

3 ROUNDS

250m Row (Stays the same)

7 Squats → Front Squats (PVC) → OH Squats (PVC)

7 Push-ups → Ring Support → Dip Negative

7 Scap Pull-ups → Chin-ups → Pull-ups

7 Sit-ups → Leg Lifts → Hanging Knee Raises

Skill

Warm-up (No Measure)

:30 EACH…

Row 20-22 SPM: Focus on order of operations (legs, hips, arms / arms, hips, legs)

Row 22-24 SPM: Focus on breathing pattern

Row 24-26 SPM: Focus on fast drive with the legs

Row 26-28 SPM: Focus on hard drive with the legs, recover on the return

Workout

Metcon (No Measure)

EMOM x 24 MINUTES*

MIN 1 – Row for Cals

MIN 2 – Up-Down Box Jump (24/20)

MIN 3 – KB Farmer Carry (AHAP)

MIN 4 – Sit-Ups (GHD Optional)

*:45 work / :15 rest for all movements

Optional Finisher

Warm-up (No Measure)

“RUMP PUMP”

3 SETS

25 Glute Bridge-ups

into…

1:00 Glute Bridge-up Hold

-Rest as Needed b/t Sets-