Sunday

CrossFit Steamboat – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 3 Minutes

10 Scap Push-Ups

5 Inch Worms + Push-Ups

10 Groiners + Twist

-Quick Rest-

AMRAP x 3 Minutes

12 Reverse Lunges

10 MedBall Strict Press

10 Broad Jumps

-Quick Rest-

AMRAP x 3 Minutes

12 MedBall Reverse Lunges

10 MedBall Push Press to Target

10 Box Jumps (or Step Ups)

Metcon

Metcon (Time)

AMRAP x 18 MINUTES

20 Box Jumps (24/20)

20 “Lunge” WallBall Shots (14/10)|(10/8)*

*Athlete executes an alternating reverse lunge with a toss to the 10′ target. Scale up to (20/14) as needed.

(Score is Rounds + Reps)

Finisher

Metcon (Time)

FOR TIME

100 Sit-Ups*

*Feet flat on ground, glutes must stay pinned to ground. Shoulders pass hips at the top of the sit-up.

(Score is Time)