8.17.2021 THE ESCALATOR


Kris, Ashley and Lauren

Warm-up:
3 rounds of 20 Cal Bike, 10 Good Mornings, 10 Shoulder Touches, 10 Step-ups
Dynamic Stretch

Strength:
Deficit Deadlift
10    (5)2    (4)2   (3)2
Build weight keeping in mind the workout in front of you.

WOD: THE ESCALATOR

12 min AMRAP
2 Rounds
10 Handstand Push-ups
5 Deadlift 185/135
10 Box Jumps 20/16
2 Rounds
10 Handstand Push-ups
5 Deadlift 225/155
10 Box Jumps 24/20
2 Rounds
10 Handstand Push-ups
5 Deadlift 275/185
10 Box Jumps 30/24
Continue at these weights and heights until time expires.

Icing:
Practice Handstand Walking

KOT – Tib Raise – 20 Reps
KOT – Straight Leg Calf Raise – 20 Reps

Highway 40 Throwdown UPDATE!!!!

Tomorrow is the last day to get your name on the board.  We need to finalize teams, get names for teams, determine the division teams will participate in, and get t-shirt sizes.  All that needs to happen by Friday so the entries can be sent in.  

The cost is $50 per person which includes a great time and a t-shirt.  If you do not want the shirt your entry is $33.  Entry money will be collected by Stand Firm, (Tami), and then we will pay CrossFit Steamboat the total for all teams.