2/24/2016

CrossFit Steamboat – CrossFit

Warm-up

the first 5 #4 (No Measure)

50 single jump rope

10 dead bug

30 double unders

10 bird dog

Mobility (No Measure)

5 min coaches choice

Warmup/cool down #4 (No Measure)

Banded series 10 squats, walk forward 10, walk backward 10, side to side 10

Kneeling reach arm out palm up

Foam roller twists

Wod specific #4 (No Measure)

10 rotational ring rows

10 tuck jumps

10 walking lunge w/twist

10 step ups

Metcon

RX: Metcon (Weight)

3 rounds not for time of:

5 box jumps 40/30

5 front rack lunges ea 135/95

RX: Metcon (Time)

4 rds for time:

10 dballs 100/60

15/10 calorie row

10 ghdsu

15/10 calorie assault bike

Cooldown

Warmup/cool down #4 (No Measure)

Banded series 10 squats, walk forward 10, walk backward 10, side to side 10

Kneeling reach arm out palm up

Foam roller twists