Saturday
CrossFit Steamboat – CrossFit
Warm-up
Warm-up (No Measure)
Warm-up:
Coaches explanation on KB progression below (everyone grab a KB and complete with coach and cues).
Then-
3-4 ROUNDS…
1:30 Bike or Row (:45 EZ / :45 Moderate…increase each round!)
10 Steps Bear Crawl Forward (slow & intentional)
10 Steps Bear Crawl Backward (slow & intentional)
10 DBL DB Strict Press (from lunge stance, switch forward leg at rep 5)
5 KB Deadlift
5 Russian Swing
5 KB Swing
20 Plate Hops
-10:00 Cap-
Workout
Metcon (No Measure)
With a partner:
250/200 Calorie Row
*Every 50 calories complete :
15 Synchro KB Swings (53/35)
12 Synchro Burpees to a Plate
9 Synchro Goblet Squats (53/35)
Both men and woman must conclude their calories with the round of work above.
If you have a M/F pair choose which calorie count you’d like to complete.
Finisher
Warm-up (No Measure)
FOR RECOVERY*
3:00 Banded Hamstring Stretch
3:00 Dragon Stretch + Nasal Breathing
3:00 Calf Release on KB
*Perform 1:30 on each side of the body.