CFSBMetcon – Wed, Sep 25
CrossFit Steamboat – CFSBMetcon
General Warm-up (No Measure)
2x:
10ea single leg raise
5ea single leg crossover
5 v-sit rollover
20 thoracic pushups
10 bw good mornings
10 ring rows
row breakdown:
leg drive only
leg drive + hinge
leg drive + hinge + handle + pause
300m row – talk about stroke rate and damper
METCON (Time)
For time:
3,000-m row
Time Cap: 15min
Skill Work (Checkmark)
2 sets:
1:00 plank hold
50 Russian twists
Stretching (No Measure)
2 sets:
:30 Samson stretch/side
:30 elevated pigeon stretch/side
– TRAVEL – (No Measure)
Same as Rx’d