03/03/2016

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

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 #8 (No Measure)

10 wall balls

5 archer push-up progressions

(hold top pos 10 sec, hold bottom pos 10sec, 1 arm out, other arm out push up,scale on knees)

10 alt v-ups

5 1 arm ring row w/twist

10 kb sdhp

Metcon

Metcon (Time)

3 RFT:

10 Burpees

15 Box Jumps, 24/20

Metcon (Weight)

EMOMx10:

Odd: 10 TTB

Even: 10 Thrusters, 95/65

Cooldown

Warmup/cool down #5 (No Measure)

10 I leg raise on rig

1 min dead hang

10 scorpions