Wednesday

CrossFit Steamboat – The Phoenix

Warm-up

Warm-up (No Measure)

PARTNER WARM-UP…

-In teams of 2 (need a light or moderate KB)

P1 → Bike @ EZ Pace

P2 → 10 Groiners + 10 KB Swings + 5/5 KB Clean (P2 is timer)

-then switch!-

P1 → Bike @ MOD Pace

P2 → 20 KB Taps from Plank + 5/5 KB Thruster + 10 KB Goblet Lunge

-then switch!-

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

FOR TIME*

100-80-60-40-20

Cal Bike

50-40-30-20-10

“Syncro” Walking Lunges

Time Cap 30:00 min

*On the bike, P1 works while P2 rests and partners switch as needed. On the Lunges, partners perform lunges at the same time and syncro. Each partner completes 50-40-30-20-10 while working at the same time.

**While on the Bike portion, the resting partner must hold (1) KB (53/35) in the Front Rack hold (L or R side). The Bell must be passed between partners at the switch and may never go to the ground until each set of the bike is completed. The Bell remains on the ground while the partners lunge.

Optional Finisher

Metcon (No Measure)

3 SETS

20 Quad Heel Touches

20 Hollow Rocks

-Rest as Needed b/t Sets-

(No Measure)