CFSBMetcon – Wed, Oct 23

CrossFit Steamboat – CFSBMetcon

General Warm-up (Checkmark)

bike/ski 1:00

lacrosse ball calves/shins

tippy toe walk

heel walk

calf raises

single leg calf raises

lacrosse ball front of chest/shoulder

hollow arch on wall

ballerina on wall

lacrosse ball shoulder blades

inchworms

up/downs

:20 hollow hold

50 singles

30 lofty singles

5ea single leg x4

:20 hollow hold

penquin taps

single single double

du

pause burpees

burpees

Metcon (Time)

For time:

50 burpees

200 double-unders

50 burpees

Time Cap: 15min
Stimulus:

5 min for burpees, 5 min for du.

This is a great day to practice du.

Skill Work (No Measure)

Post-workout

Accumulate:

50 alternating wall-facing handstand shoulder taps

Or…

Handstand walk (150 ft)

Stretching (Checkmark)

Accumulate:

1:00 lacrosse ball foot roll/foot