Saturday
CrossFit Steamboat – CrossFit
Warm-up
Warm-up (No Measure)
Grab a Kettlebell!
1 ROUND
5 Bootstraps
5/5 Thoracic Rotations
10 Scap Push-Ups
100m Run
Into…
3 ROUNDS
10 KB Sumo DL
10 Scap Pull-Ups
5 Kipping Swings
10 Tuck Ups
Workout
Metcon (AMRAP – Rounds and Reps)
In teams of TWO
AMRAP x 22 MINUTES
15 KB Sumo DL High Pull (53/35)
12 Toes 2 Bar
9 Ring Row or Strict Pull-Up
12/10 Calorie Bike
RX+(70/53)
This workout is done by alternating full reps at each movement. P1 does 15 KB Sumo DL HP, P2 does 12 TTB…and so on, continuing to switch back and forth for the entire WOD.
Finisher
Metcon (Weight)
3 SETS*
10 Bench Press (Athlete Choice, Unbroken)
20 Slow Tucks-Ups
-Rest as Needed b/t Sets-
(Score is Load)