03/04/2016

CrossFit Steamboat – CrossFit

Warm-up

the first 5 #4 (No Measure)

50 single jump rope

10 dead bug

30 double unders

10 bird dog

Warmup/cool down #4 (No Measure)

Banded series 10 squats, walk forward 10, walk backward 10, side to side 10

Kneeling reach arm out palm up

Foam roller twists

Wod specific #9 (No Measure)

15 sec handstand hold

1 arm kb waiter walk

15 sec kb goblet squat hold

1 arm kb farmers carry

15 sec lateral handstand walk

Weightlifting

Front Squat (2 x 10 – stay at same weight)

Metcon

Metcon (Time)

750m row

Into…

21-15-9:

Power Clean, 135/95

OHS, 135/95

Cooldown

Warmup/cool down #4 (No Measure)

Banded series 10 squats, walk forward 10, walk backward 10, side to side 10

Kneeling reach arm out palm up

Foam roller twists