CF 02/13/2019
CrossFit Steamboat – CrossFit Teens
Happy Birthday Stephanie!!!
Warm-up
Warm-up (No Measure)
3 RDS
14/10 calorie bike
10 dynamic jumps
coaches choice mobility
Skill work
Metcon (No Measure)
Skill 1: Rowing
-coach lead rowing drills
Skill 2: Hang Power Cleans
-PVC warm up
-Burgner warm up with PVC
-Barbell warm up
-add weight
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 26 with a partner:
30 Hang Power Cleans
50/35 Calorie Row
100 Jump Rope
*One person works. Split as desired.
26:00-32:00
Work up to a Max Hang Clean
Today’s workout is meant to be slower. Focus on your quality of movement for each: rowing, barbell cycling, and double unders. All three of these movements will likely be in the open this year so rather than pushing your pace shoot for quality over quantity today. Effort should be around 70%.
Accessory Work
Metcon (No Measure)
Tabata (8 x 20s work/10s rest)
KB March