Friday

CrossFit Steamboat – CrossFit

Warm-up

Warm-up (No Measure)

1 ROUND

:30 Shoulder Taps

5 Push-Up to Pike

:20 Pike Hold

10 Alt Groiners

2 ROUND

:30 Handstand Hold

10 Up-Downs

10 Box Step Ups

10 DB Deadlifts

Skill

Warm-up (No Measure)

3 SETS

50′ HS Walk or Quad Crawl

20 Slow Deadbugs

-Rest as Needed b/t Sets-

Workout

Metcon (AMRAP – Rounds and Reps)

E4MOM x 16 MINUTES

MIN 1-4 – Row 800m

MIN 5-8 – AMRAP of…

3 Wall Walk

15 Slam Balls (30/20)

-Rest 4:00-

E2MOM x 10 MINUTES

MIN 1-2 – Row 200m

MIN 3-4 – AMRAP of…

2 DB Up-Down (50/35)

4 DB Box Step-Ups (24/20)
Stimulus:

The 800m Row should take 4 min or less- scale the distance if needed, and the 200m Row should be 1 min or less- push the pace on both of these distances. Wall Walks should be challenging, but athletes should be able to continue moving, and Slam Balls should be unbroken throughout. In the second EMOM, athletes should try and hold onto the DBs the entire working time- it should be challenging in the later rounds, but doable.