CF 02/06/2019
CrossFit Steamboat – CrossFit
Warm-up
Warm-up (No Measure)
Double Tabata (16 x 20s work/10s rest)
1a) KB March (alternate sides)
1b) Russian KBS
1c) Burpees
1d) 1 arm overhead kb hold (alternate sides)
Metcon
Metcon (AMRAP – Reps)
EMOM 30:
Minute 1: 100 Ft of light weight sled push
Minute 2: 40s of KBS (53, 35)
Minute 3: 100 Ft. Heavy Farmer Carry
Minute 4: 40s of SDHP (53, 35)
Minute 5: 40s of Walking Lunges BW
Minute 6: Rest
Rx+:(KB Snatches in Place of KBS)
*score is total reps KBS and SDHP
With today’s work the goal is to sustain a pace that is challenging but manageable for the entire EMOM. This means your calorie count for interval one and rep count for interval 2 and 5 should remain the same for all 6 rounds. Effort should be around 75%.
Accessory Work
Metcon (No Measure)
5 Minutes of Global Recovery Foam Rolling or 5 Minutes of Row, Bike, Jog, light Sledpull.