CFSBMetcon – Tue, Sep 17

CrossFit Steamboat – CFSBMetcon

Warm-up (No Measure)

10 strokes leg drive only

10 strokes leg drive + hinge

10 strokes leg drive + pull + pause

10 strokes row

2x

10ea shoulder rolls

:30 goal post hold

20 prone arm raises

20ea db highpull

20ea cross body banded tricep press

20ea db bench press

Bench Press

Work up to a 1 rep max

5-3-2-2-1-1-1….

Metcon (Distance)

3 rounds for distance:

:20 row

– Rest :40.

:30 row

– Rest :30.

:40 row

– Rest :20.

:50 row

– Rest :10.

1:00 row

– Rest 1:00.

Stretching (No Measure)

1 set:

1:00 lacrosse shoulders

1:00 lacrosse ball glutes