Friday

CrossFit Steamboat – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

5 Bootstrappers

10 Alt Groiners

10 Cossack Squats

10 Scap Pull-Ups

2 ROUNDS

5 Kip Swings

5 MedBall Front Squats

5 MedBall Strict Press

5 MedBall Push Press to Target (WB Target)

5 Wall Balls

Strength

Back Squat (20RM)

FOR LOAD

20RM Back Squat

Workout

Metcon (Time)

FOR TIME

60 Wall Balls (20/14)

60 Pull-Ups

80 Sit-Ups

40 Pull-Ups

40 Wall Balls

Time Cap 15:00
Stimulus:

In our Workout, we have a high volume of Wall Balls and Pull-Ups- athletes should be attacking WBs in bigger chunks (15-20 reps), and the Pull-Ups should be quick and consistent (think 5-10 at a time on the first set, then 3-10 on the second).

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Foam Roll (IT Band – L)

2:00 Foam Roll (IT Band – R)

2:00 Foam Roll (T-Spine / Upper Back)

(No Measure)