CF 12/19/2018

CrossFit Steamboat – CrossFit

Warm-up

Warm-up (No Measure)

coaches choice

Skill work

Warm-up (No Measure)

spend 10 minutes going over movements people will choose, helping them with cues to focus on in wod and set up

Metcon

Metcon (No Measure)

GOAT WOD:

EMOM 20:

ODD MINUTES: GOAT #1 x 30-40s of Work

EVEN MINUTES: GOAT #2 x 30-40s of Work

*Score = did you get your star on the tree yet???

Accessory Work

Metcon (No Measure)

1) Glute Bridge: 4 x 20s work/20s rest. Max reps.

2) Banded Hammer Curls: 4 x 20s work/20s rest. Max reps.

3) X-Band Walk: 4 x 20s work/20s rest. Max Steps alternating directions.