Tuesday

CrossFit Steamboat – CrossFit

Humility
*Commit to radical transparency
*Embrace truth above all else
*Face harsh realities and be open to feedback
*Tell the kind truth, have empathy and respect, but never avoid what needs to be said

Warm-up

Warm-up (No Measure)

4 ROUNDS

10/8 Calorie Bike (nasal breathing only first 2 rds)

10 Ring Rows

10 KB Filly Lunges (5 each)

:20 Double KB Front Rack Hold at the Bottom of Squat (Light!)

Workout

Metcon (No Measure)

EMOM x 24 MINUTES

MIN 1 – 15/12 Cal Bike

MIN 2 – Gymnastic Pull of Choice*

MIN 3 – :30 Double KB Front Rack Hold (Athlete Choice, Heavy)

*Options for Gym. Pull…

5-10 Ring Rows

5-10 Strict Pull-ups

5-15 Kipping Pull-ups

1-2 Legless Rope Climbs

2-3 Rope Climbs
Stimulus:

Bike – max :45 worth of tough effort.

For the gymnastic pull, :40 worth of work