Wednesday

CrossFit Steamboat – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

:15 Knee to Chest Walk

:15 Toe Walk

:15 Heel Walk

:15 High Knees

:15 Butt Kickers

:15 High Skips

Workout

Metcon (Time)

EVERY 5:00 FOR 5 SETS

15 Toes to Bar

25 Plate Ground to Overhead (45/25)

400m Run

-Rest Remaining Time b/t Sets-

Time Cap 25:00
Stimulus:

Goal is to complete the work in 4:00-4:20 each interval to allow for around :30-1:00 of rest- cut back the volume or scale the T2B if needed here.

Cool Down

Warm-up (No Measure)

ON A 8:00 RUNNING CLOCK…

4:00 Foam Roll Lats and Upper Back

into…

4:00 of Flow Stretching

– Cobra Stretch

– Child’s Pose

– Pigeon (L/R)

(No Measure)