CFSBMetcon – Tue, Oct 8

CrossFit Steamboat – CFSBMetcon

General Warm-up (No Measure)

Bike/Ski 2:00

:30 deadhang

10ea shoulder series

hip flexor/hamstring flow

:20 quadruped hold

:20ea bent knee side plank

:30 lat active

10ea shoulders series

90/90

:10ea floating quadruped hold

10ea bent knee side plank +hinge

reach to the sky touch your toes

lunge taps

up/downs

walking lunges

up/downs to a plate

walking lunge with plate

Metcon (Time)

For time with a partner:

120 walking plate hold lunges (45/25 lb)

80 up/downs to a plate

2:00 accumulated hang from a pull-up bar

800m Plate Carry together

2:00 accumulated hang from a pull-up bar

80 up/downs to a plate

120 walking plate hold lunges

– One partner works on the hangs, up-downs, and lunges, while the other rests.

– Farmers Carry together with one partner carrying the plate at a time.

Time Cap: 27min

Stretching (No Measure)

Accumulate:

2:00 reach, roll, and lift