Thursday

CrossFit Steamboat – CrossFit

HAPPY BIRTHDAY STEPHANIE!!

REMINDER:
Strength and Conditioning/WOD evening class is tonight from 5:30pm-7:00pm and is split between strength and conditioning then concludes with todays WOD.

Tonight we will be BENCHING along with SUPER FUN accessory work

Warm-up

Warm-up (No Measure)

Dynamic Warm-up

high knees

butt kicks

broad jump inchworms

lateral bear crawl

karaoke

lunge with twist

side plank

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 35 MINUTES

25 50′ Shuttle runs

500m Row

1500m Bike

20 Perfect Push-Ups

30 Sit-Ups

40 Walking Lunges

1:00 Athlete Choice**

*Athlete Choice (can pick one or mix it up!)…

Hollow Hold or Rocks

Plank Hold or Plank Shoulder Taps

Deadbugs

Quad Heel Touches
Stimulus:

Goal today is to perform at a sustained effort and hold a moderate pace without burning out. 2:30-3:00 on the machines, 4 sets max on the push-ups, about 1:30 for the sit-ups, 1:30 for the lunges. Round number to hit for everyone is 2+

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Flow Stretching & Calm Breathing

(No Measure)