CFSBMetcon – Thu, Jul 18

CrossFit Steamboat – CFSBMetcon

Warm Up (No Measure)

wall ball thoracic

wall ball spinal rotation

3 pos lunge

7ea 90/90 + heel tap

7 plank to downdog

7 medball deadlift

7ea stationary lunge taps

7ea 90/90 + lunge

3 plank to pike

7 medball front squat

14 walking lunges

medball clean:

hang shrug

tall drops – ride it down

hang wall ball clean

wall walk:

plank to downdog

½ wall walk

wall walk

Metcon (Time)

For Time:

100ft Wall Ball Lunge (20/14)

50 Hang Wall Ball Cleans (20/14)

100ft Wall Ball Lunge (20/14)

10 Wall Walks

100ft Wall Ball Lunge (20/14)

50 Hang Wall Ball Cleans (20/14)

100ft Wall Ball Lunge (20/14)

Time cap: 15 minutes
Stimulus:

The ball can be held any way for the lunges. The cleans are hang squat cleans.

Accessory

3 Rounds for quality:

12 ea db chainsaw row

12 ea sl pallof press

:30 ea foam roll quads