Thursday

CrossFit Steamboat – CrossFit

REMINDER:
Strength and Conditioning/WOD evening class is CANCELLED tonight due to Mu and Du clinics

Warm-up

Warm-up (No Measure)

1:00 Bike (Easy Pace)

3 ROUNDS…

10 Alt Single Leg Glute Bridge

10 KB Deadlifts

10 Up-Downs

10 Thread the Needle ea

1:00 Bike (Hard Pace)

Workout

Metcon (Time)

5 SETS

20/15 Cal Bike

25 Russian KB Swing (70/53)

20 Box Step-Ups (24/20)

-Rest 2:00 b/t Sets-

*score is slowest round
Stimulus:

Interval style training with the intent that the pace will really be pushed on the Bike. Most athletes will finish the Bike in 1-1:30. The Russian KB Swings should be a heavy, but still completed unbroken. The Box Step Ups should be done unbroken and FAST.

Round should be finished 3:00-3:30.