Wednesday

CrossFit Steamboat – CrossFit

HAPPY BIRTHDAY SARAH!!!

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 PVC Pass Thrus

5 Push-Up to Pike + :20 Pike Hold

10 Alt Groiners

2 ROUNDS

:20 Active Overhead Hold w/ PVC Pipe

10 PVC Tempo Overhead Squats (3211)

10 Scap Pull-Ups

5 Kipping Swings

Strength

Front Squat (10RM)

FOR LOAD

10RM Front Squat

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 9 MINUTES

9 Overhead Squat (95/65)

9 Up-Downs

9 Knee 2 Elbow
Stimulus:

Challenge yourself to hold onto the OHS unbroken for as long as you can, and to keep the overall pace around 1:00 per round, possibly even make it an EMOM. Each round should take no more than 1:30.

Movement Adjustments:

Overhead Squat – Front Squat