Saturday 8/17/2019

CrossFit Raw Steel – Workout Of The Day

View Public Whiteboard

Warm-up

3 Rounds with Therabands (14 min. Clock)

:20 kickbacks right (rest :10)

:20 kickbacks left (rest :10)

:20 standing abduction right (rest :10)

:20 standing abduction left (rest :10)

:20 lateral quick shuffle (from standing with feet under hips & bent knees: step left, step right, step back in with left, step back in with right)(rest :10)

Metcon

*Keep time of each round- any remaining reps you do not complete for couplet add to 5 Minutes.

Metcon (4 Rounds for time)

20 min. clock

(0-5:00)

21-15-9

-Burpees

-TTB

(5-10:00)

15-12-9

-Box jumps (step down) 24/20

-Pullups

(10-15:00)

9-6-3

-Cal Bike (Use rowers if needed)

-Bar MU

(15-20:00)

5-3-1

-Russian Kb swings (70/55)

-Ring MU

*rest in any remaining time for each 5 min. block “

Address
2335 E Chestnut Expy #100, Springfield, MO 65802
Phone
417-501-9343
Open hours
Mon - Sat (See Schedule)
Phone: 417-501-9343
2335 E Chestnut Expwy | Bldg D, Suite 100
Springfield, MO 65802