2/26/2016

CrossFit Steamboat – CrossFit

Warm-up

The first 5 #2 (No Measure)

Partner bike/core

table top shoulder taps 10, knee lifts 10

table top knee lift shoulder tap 10

Mobility (No Measure)

5 min coaches choice

Warmup/cool down #5 (No Measure)

10 I leg raise on rig

1 min dead hang

10 scorpions

wod specific # 5 (No Measure)

10 archer push-ups

10 PVC around the world

10 alt side lunges

1 arm ring row w twist

10 burpee inchworms

Metcon

Metcon (Time)

1000m Row

21 Bench Press (BW, 75% BW)

750m Row

15 Bench Press

500m Row

9 Bench Press