03/02/2016

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

Warm up/cooldown #2 (No Measure)

5 turkish get ups ea

10 paloff press

15 primal pull thrus

wod specific #2 (No Measure)

10 broad jumps

10 1 arm db snatch ea

10 1 leg db dead lift with 1 arm row ea

5 waiter hold pvc overhead squat

5 snatch balance

Metcon

Metcon (Weight)

EMOMx10:

Odd: 1 Power Clean and Jerk at 70%

Even: 18/15 Calorie Row

Metcon (AMRAP – Reps)

partner AMRAP 10:

2 Alternating 1-arm DB Snatches (1/side), 60/40

8 calorie bike

4 Alternating 1-arm DB Snatches (2/side), 60/40

8 calorie bike

6 Alternating 1-arm DB Snatches (3/side), 60/40

8 calorie bike

Continue as high as possible in within the 10 minute time cap

Cooldown

Warm up/cooldown #2 (No Measure)

5 turkish get ups ea

10 paloff press

15 primal pull thrus