CFSBMetcon – Tue, Aug 20

CrossFit Steamboat – CFSBMetcon

Warm Up (No Measure)

bike 1:00

lacrosse ball pec/shoulder blades

prone hamstring hip series with shoulders

bike 1:00 (:30 – arms only :30 legs only)

7 up downs

:20 quadruped hold

2 pause burpees

:10ea floating quadruped hold

2 burpees

3ea quadruped hold with rotation

bike 1:00 (:20/:20/:20)

4 box get overs

2 burpee box get overs

Metcon (3 Rounds for time)

Every 10:00 ( 3 rounds)

15/12 Calorie Bike

12 Burpee Box Get Overs (30/24)

15/12 Calorie Bike

9 Burpee Box Get Overs (30/24)

15/12 Calorie Bike

6 Burpee Box Get Overs (30/24)
Stimulus:

You want to finish the round in 8 min or less so you have a good amount of rest before starting again.

Accessory

3-4 rds for quality:

20 alt gorilla row

:15ea scorpion hold

20 KB Deadbug