CFSBMetcon – Wed, Oct 2
CrossFit Steamboat – CFSBMetcon
General Warm-up (No Measure)
Foam roll lats, upper back and hip flexors
:30 deadhang
10ea shoulder series
single leg raises on the rig
up/downs
bootstrappers
pause burpees – at bottom
:30 lat active
10ea shoulder series
v-ups
pause burpees – at top
air squats
wall ball front squats
wall ball push press
3 wall balls – pause at top with elbows up then ride it down –
3 wall balls – focus on wall ball kissing the wall
3 wall balls
5 pretty kip swings
3 kip swings + 3 knees raises to hip
3 kip swings + 3 knee raises to elbows
3 kip swings + 1 knee to elbow + 1 ttb
3 kip swings + 1 ttb + 3 kip swings
3 ttb
Metcon (Time)
21-15-9 reps for time of:
Toes-to-bars
Burpees
Wall-ball shots (20/14) (10/9 ft)
Time Cap: 11 min
Stretching (No Measure)
2 sets:
:30 scorpion stretch hold/side
:30 pigeon stretch/leg
– TRAVEL – (No Measure)
21-15-9 reps for time of:
V-ups
Burpees
Single-DB thrusters (35/50 lb)