Wednesday

CrossFit Steamboat – The Phoenix

Warm-up

Warm-up (No Measure)

easy jog to garage and back

20 sec plank

10 alt lunges

5 inchworms with up dog down dog

5 scorpions each

3x

Strength

Metcon (No Measure)

a)DB Floor Press – 3×10

work up to a heavy 10 reps

b)farmer carry walking lunges – 3×10 ea

heavier kb each rd

Workout

Metcon (AMRAP – Rounds and Reps)

with a partner

AMRAP x 18 MINUTES

20 Slam Balls – split

10 Up-Downs – synchro

80m Sprints – spilt (2 trips down and back to garage doors)