CFSBMetcon – Sat, Jun 15

CrossFit Steamboat – CFSBMetcon

Warm Up (No Measure)

walk outside

10 cat/cow

10ea nerve floss

10 reach to sky touch toes

5 up/downs

10 glute bridge

20 thoracic pushups

20 scorpion

3 burpees

10ea single leg raises

10ea single leg crossovers

5 v-sit rollover

3x

50 m jog with sprint starts

3 deadlift – increasing weight

Metcon (AMRAP – Rounds and Reps)

With a partner;

AMRAP 10

100′ Sled Push

2x50m Shuttle Run

AMRAP 10

4 Deadlifts (heavy, team chooses weight)

8 Bar Facing Burpees

AMRAP 10

12/10c Row

150ft Farmers Carry (heavy, team chooses weight)

*this workout is a continuous 30 minutes and is you go-i go FULL ROUNDS alternating