Monday
CrossFit Steamboat – CrossFit
HAPPY BIRTHDAY DAVID!!!!!
Warm-up
Warm-up (No Measure)
2 rounds
20 Shoulder Taps
5 Yoga Pushup
:20 Handstand Hold/Pike Hold
7/5 Cal Row
20 Mountain Climbers
5/5 Single Arm Bent Over Row
then:
-3 Pike Push Ups
-Pike Position walks around box
-3 Pike Push Ups on a box on the knees
-3 Pike Push Ups on the toes
-3 Negatives
-3 Strict HSPU
– 3 Kipping HSPU
Workout
Metcon (AMRAP – Rounds and Reps)
“DOUBLE AMRAP”
AMRAP x 8 MINUTES
12/10 Cal Row
10 HSPU
10 Renegade Rows (35/20)
-Rest 2:00-
AMRAP x 8 MINUTES
12/10 Cal Row
10 HSPU
10 Renegade Rows (35/20)
*Renegade Row = Row L + Row R + Push-Up
Stimulus:
Each round of the workout should be taking 2:00 – 3:00 max. The goal is to keep your HSPU in 1-2 sets. The DB load for the Renegade Rows should allow for 4+ reps each time your hands touch the DBs.
Cool Down
Warm-up (No Measure)
FOR RECOVERY
1:00 Child’s Pose
1:00 Saddle + Arm Cross (R)
1:00 Saddle + Arm Cross (L)
1:00 Child’s Pose
1:00 Rebound Recovery
(No Measure)