Monday

CrossFit Steamboat – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

2 min bike/row

10 Reverse Lunges w/ Twist

10 Push Up to Pike

8 Box Step Ups

8 Up Downs (:01 Pause in Perfect Plank)

Workout

Metcon (Time)

FOR TIME

400m Row/.75m bike

50 Box Jump + Step-Down (24/20)

40 DBL KB Front Rack Lunges (35/25)

30 Hand Release Push-ups

50 Up-Downs

30 Hand Release Push-ups

40 DBL KB FR Lunges

50 Box Jump + Step-Down

400m Row/.75m bike

time cap 24:00
Stimulus:

400m Row/Bike should be completed in 2:00 or less. Box Jumps should allow for a constant motion with short breaks if anything. The weight on the lunges should be light for athletes to complete them unbroken or in two sets. Hand Release Push-ups should be completed in no more than 3-4 sets, while Up Downs should be completed in 2 sets.

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Flow Stretching – Full Body