Saturday

CrossFit Steamboat – The Phoenix

Warm-up

Warm-up (No Measure)

PARTNER WARM-UP / EACH COMPLETE 3 ROUNDS!

PARTNER 1:

5 Squat Jumps

5 RDLs

5 Clean Pulls

5 High Pulls

5 Muscle Cleans

PARTNER 2: Row (Increasing effort each set…EZ, Mod, Hard)

Partner Workout

Metcon (No Measure)

IN TEAMS OF 2…

FOR TIME

500m Row

60 KBS

1000m Row

40 Power Clean/D Ball over shoulder

1500m Row

20 50′ Sled Push

*P1 works while P2 rests. Partners must alternate every 250m on each row. Partners can switch as needed on the Power Cleans.

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Flow Stretching*

*Suggested Flow…

Cobra Stretch

Pigeon (L-side)

Pigeon (R-side)

Seated Forward Fold

Rebound Recovery

(No Measure)