CF 01/16/2019
CrossFit Steamboat – CrossFit
Warm-up
Warm-up (No Measure)
Bike 2 min
Row 2 min
then
Increasing wt each round, for quality:
8 db floor press
8 lateral step ups – as high as possible
8 shoulder rotations ea
2x
Then x 5 Minutes review:
– Rowing Technique
Metcon
Metcon (No Measure)
30 Minutes on the clock:
1200m Bike
400m Row
60s Light Front Rack Carry
60s Light Farmer Carry
Today’s workout is about maintaining a consistent pace for all rounds. All carries should be light and able to be done UB. Find a pace on your bike/row that you can sustain for the entire 30 minutes.
Accessory Work
Metcon (No Measure)
Seated Banded Lat Pulldowns x 75 Reps
Then,
5 Minutes of Parasympathetic Breathing