FIIT

CrossFit Steamboat – FIIT

Warm-up

4 ROUNDS

10/8 Calorie Bike (nasal breathing only first 2 rds)

10 Ring Rows

10 KB Filly Lunges (5 each)*

:20 Double KB Front Rack Hold at the Bottom of Squat (Light!)

Metcon (No Measure)

EMOM x 24 MINUTES

MIN 1 – 15/12 Cal Bike

MIN 2 – Gymnastic Pull of Choice*

MIN 3 – :30 Double KB Front Rack Hold (Athlete Choice, Heavy)

*Options for Gym. Pull…

5-10 Ring Rows

5-10 Strict Pull-ups

5-15 Kipping Pull-ups

1-2 Legless Rope Climbs

2-3 Rope Climbs