CFSBMetcon – Fri, Oct 25

CrossFit Steamboat – CFSBMetcon

General Warm-up (No Measure)

row progression

walking quad stretch

walking knee squeeze

walking figure four

deadhang

shoulder series

row

passive cossack squat

active cossack squat

lat active

shoulder series

row

dbl db bl

dbl db swing

dbl db clean

bar mu work

Bar MU Skill work (No Measure)

take 10 min to work on bmu

Metcon (Time)

For Time:

50/40 Calorie Row

75 Hang Dumbbell Power Cleans (50’s/35’s)

50/40 Calorie Row

Stretching (No Measure)

2 sets:

:30 foam roll IT band/leg

:30 lacrosse ball roll/foot

– TRAVEL – (No Measure)

For Time:

800m run or 50/40 calorie row

75 Hang Dumbbell Power Cleans

800m run or 50/40 calorie row