Saturday

CrossFit Steamboat – The Phoenix

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 (No Measure)

In teams of TWO

AMRAP x 22 MINUTES

15 KB Sumo DL High Pull

12 Toes 2 Bar

9 Ring Row or Strict Pull-Up

12/10 Calorie Bike

12/10 Calorie Row

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)