Wednesday

CrossFit Steamboat – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS:

50′ High Knees

50′ Butt kickers

10 Up Downs

10 DBall DL

2 ROUNDS:

10 Arm Haulers

10 DB High Pulls ea

10 Scap Push Ups

Workout

Metcon (No Measure)

E2MOM x 20 MINUTES

MIN 1 & 2 – 20 50′ shuttle sprints

MIN 3 & 4 – 15 Burpees then max effort DBalls over the shoulder – heavy- athlete choice
Stimulus:

Looking for the sprints to be done by 1:50. Choose a heavy DBall for today that you have to rest and get set for with every rep.

Finisher

Warm-up (No Measure)

3 SETS

30 Weighted Sit-Ups*

*Hold single DB across chest. Do not let the DB roll down the body. Feet can be anchored if desired.