CFSBMetcon – Mon, Jul 22

CrossFit Steamboat – CFSBMetcon

Warm-up (No Measure)

bike :30 – arms only

7ea hamstring flow

10 kb good mornings

bike: 45 – legs only

10 bent over banded rows

10 kb deadlift

Bike :45

10 banded scap retract

10 banded deadlift

5ea Sl kb deadlift

coach deadlift:

top to bottom –

to the knee – hinge

knee to floor

from the bottom –

create tension

coach kbs

Strength

Deadlift

Build up to a Heavy Deadlift

10-12 minutes

Metcon (Time)

Partner:

180 Kettlebell Swings (53/35)

120/100c Bike

Time Cap: 12min