CF 12/17/2018
CrossFit Steamboat – CrossFit Teens
HAPPY BIRTHDAY KYLE!!!
Warm-up
Warm-up (No Measure)
With a kettle bell + foam roller + heavy band
2 Rounds of:
6 RDLs
6 Front Squats
6 Front Rack Reverse Lunges
X-Band Walk x 10 Steps each direction
Foam Roll each Adductor x 10 passes each
Then,
5 Rollover to split stretch
10 Lateral Cossack Squats
10 Birg Dogs with a 3 count glute contraction on each rep (10 total reps)
Strength
Front Squat
1) Front Squat: 5 x 5, adding weight if form permits.
Metcon
Metcon (Weight)
EMOM 16:
MINUTE 1: 8 Single Leg Supported DB RDL ea
MINUTE 2: 5 Box Jumps w. step down + 5 Slow Goblet Squats
MINUTE 3: 150 Ft. Heavy Farmer Carry
Accessory Work
Metcon (No Measure)
5 Minutes of Parasympathetic Breathing OR Light Foam Rolling