CFSBMetcon – Thu, Oct 17

CrossFit Steamboat – CFSBMetcon

General Warm-up (No Measure)

bicep/forarm barbell smash

Partner Med-ball toss warm-up

:30 back-to-back twist passes/direction

:45 granny tosses

:45 chest passes

:30 side tosses, right

:30 side tosses, left

:45 roll passes

:45 overhead throws

:45 squat throws

Metcon (Calories)

AMRAP 20 with a partner:

Any Machine for calories

– Switch as needed

Skill Work (No Measure)

10 min on the clock

as many weighted box step ups as possible

every 2 min including 0:00 3 log rolls in each direction

Stretching (Checkmark)

2 sets:

1:00 standing pike stretch

1:00 saddle stretch

– TRAVEL – (No Measure)

AMRAP 20 MIN:

any cardio – work rest 1:1

so you can choose to work for 2 min and rest for 2 min or whatever time frame you want