03/01/2016

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/cooldown #1 (No Measure)

5 inchworm/updog/scorpion complex

5 1 leg pvc kicks ea

5 1 leg pvc romanian dead lift w/ extension

Wod specific #7 (No Measure)

10 med ball slams

15 sec hs hold

10 I leg raise on rig

5 1 arm ring row w/twist

10 db press

Weightlifting

Shoulder Press (8 x 3 – stay at same wt)

Metcon

Metcon (Time)

3 rounds for time:

15 Deadlift 225/155

30 wall Balls 20/14

60 double unders

Cooldown

Warmup/cooldown #1 (No Measure)

5 inchworm/updog/scorpion complex

5 1 leg pvc kicks ea

5 1 leg pvc romanian dead lift w/ extension