Friday
CrossFit Steamboat – CrossFit
Warm-up
Warm-up (No Measure)
3:00 PROGRESSIVE WARM-UP ON BIKE
1:00 – Conversational Pace
1:00 – Moderate Pace
:30 – Workout Pace
:30 – Cool Off Pace
Into…
3-4 SETS (7:00 Time Cap)
10 Alt. Samson Stretches
5 Strict Pull-Ups
10 DB Sumo DL (light w/ perfect positions)
10 DB Bent Over Row
25’ Quadruped Crawl
Skill
Warm-up (No Measure)
ON A 10:00 RUNNING CLOCK…
Practice Your Handstand Push-Ups*
*Different Drills Depending on Level…
Intro – Box HS Push-Up, HS Hold, or HS Negs
Intermediate – Strict or Kipping in Small Sets
Advanced – Deficit Strict or Kipping for Reps
Workout
“LOVE LOSS” (6 Rounds for time)
EVERY 4:00 FOR 6 SETS
7 Up-Down Devil’s Press (35/20)
14 DB Front Squat
16/13 Cal Bike
*New NCFIT Classic Workout – Happy Valentine’s Day!
Stimulus:
Shoot to finish between 1:45-2:30 making sure to get at least 1:00 of full rest between each set.