CFSBMetcon – Mon, Jun 24

CrossFit Steamboat – CFSBMetcon

Warm-up (No Measure)

foam roll calves/shins/thoracic/lats/glutes/hip flexors

20 tippy toe walks

20 heel walks

20 fast calf raises

10ea slow sl calf raises

50 single jumprope

:35 sec deadhang

8ea shoulder series – heavier

10ea single leg raise on the rig +ir/er

:35 sec lat active

8ea shoulder series – heavier

10 plank to downdog

7ea 90/90 w/heel tap

10 progressive bootstrappers

10 arrested air squats

20 lofty singles

10ea single leg jumps

10 single single double

10 double unders

5 kip swing

3 kip swings + knee raise to hip

3 kip swings + knee raise to armpit

3 kip swings + knee raise to armpit + 1 ttb

3 kip swings + 1 ttb + 3 kip swings

3 kips swings + 2 ttb

5 tempo back squats

5 jump squats

5 back squats

5 jump squats

Metcon (Time)

4 Rounds for time:

100 Double Unders

20 Toes to bar

10 Back Squats (185/125)

Time cap: 16 minutes
Stimulus:

2-3 sets for double unders and ttb – back squat should be a moderate weight and done in no more then 2 sets.