the phoenix

CrossFit Steamboat – The Phoenix

Warm-up

Warm-up (No Measure)

*10 Slam Ball Deadlift

*8 Slam Ball Hang to OH

*8 Slam Ball G2O

*6 Slam Balls — Reset at the bottom on every rep

*6 Slam Balls unbroken

Metcon

Metcon (No Measure)

EMOM x 16 MINUTES

MIN 1 – :45 Slam Balls

MIN 2 – :45 Side Plank (Right)

MIN 3 – :45 Alt. Step-Ups W/Slam Ball*

MIN 4 – :45 Side Plank (Left)

*Slam Ball can be held any way

cash out with a partner:

100 med ball Russian twists

(switch sides half way)

**every time you break each partner performs 10 bicep curls