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Call Us: 970-819-0243
Blog
Oct
15
2019

Wednesday

By wodify 0


CrossFit Steamboat – The Phoenix

HUMBLE
Celebrate our mistakes
*Identify weaknesses and celebrate them as an opportunity to improve
*Stretch yourself-find the learning zone
*Iterate- try again

Warm-up

Warm-up (No Measure)

Play a Game!

Partner Workout

Metcon (No Measure)

IN TEAMS OF 2…

AMRAP x 15 MINUTES

P1 – Row for Cals

P2 – 5 DB Bent Over Rows + 10 Up-Downs + 15 Slam Balls

-Rest 2:00-

AMRAP x 15 MINUTES

P1 – Bike for Cals

P2 – 5 Push-ups + 10 Step-Ups (24/20) + 15 Air Squats

*In both AMRAPs, P2 is the pace-setter. P2 completes a full round of the work while P1 is on the bike or rower. Once P2 finishes a full round, athletes switch. Score is the total number of calories.

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Rolling or 5:00 Flow Stretching