CFSBMetcon – Tue, Sep 10

CrossFit Steamboat – CFSBMetcon

Warm Up (No Measure)

1 min ski/bike

20 ostrich walk

20 hamstring scoop

20 banded good mornings

1 min ski/bike

5 single dumbbell deadlifts

5 single dumbbell swings

5 single dumbbell shrug

5 single dumbbell clean

10 scorpians

3 plank rocks

3 plank rocks worm down

3 plank rocks strict down, worm up

3 hand release push-ups focused on bottom position

5 double dumbbell deadlifts

5 double dumbbell swings

5 double dumbbell shrugs

5 double dumbbell cleans

3 push-ups on dumbells

increase weight

workout primer

4 deadlifts

3 cleans

2 pushups

Metcon (AMRAP – Rounds and Reps)

10:00 AMRAP

12 Dumbbell Deadlifts (50s/35s)

8 Dumbbell Hang Power Cleans (50s/35s)

6 Dumbbell Push Ups (50s/35s)
Stimulus:

Shooting for 7+rds

Accessory (as a group)

3 rounds

:20 plank, :20 side plank :20 hollow hold :20 side plank

Cooldown

chest stretch on rig

cat cow

seated hamstring stretch