02/27/2016

CrossFit Steamboat – CrossFit

Warm-up

the first 5 #3 (No Measure)

partner row/core

row 100m straight arm/plank

row 100m straight leg/hollow

row 100m reg/forearm to straight arm walking plank

Warmup/cool down #5 (No Measure)

10 I leg raise on rig

1 min dead hang

10 scorpions

Wod specific #8 (No Measure)

10 med ball slams

10 burpees

10 broad jumps

30 sec push up ring hold/top and bottom

Mobility (No Measure)

5 min coaches choice

Metcon (AMRAP – Reps)

Teams of 4

Each athlete will have 1:00 at the following stations to do as many reps as possible, and 15 seconds to rotate.

Kbs 53/35

Sled push

Box jump overs

Hang Power clean (125/85)

During this time, your team will also be attempting to get as many calories on the Assault Bike as possible.

At 3,2,1,GO, Athlete #1 will have 1:00 to do as many reps as possible for the kbs the other three athletes may be riding the Assault bike and/or resting. At 3,2,1, SWITCH athlete #2 will step up and have one minute to get as many kbs as possible. Team will continue in this fashion until all 4 athletes have done their 1:00 of kbs. The team will then rotate to the Max Effort Sled push. The bike can be working for the entirety of the workout, including the rotations.

Cooldown

Warmup/cool down #5 (No Measure)

10 I leg raise on rig

1 min dead hang

10 scorpions