CFSBMetcon – Fri, Oct 18

CrossFit Steamboat – CFSBMetcon

General Warm-up (No Measure)

slow groiners

deadhang

shoulder series

plank to dowdog

deadlift

muscle clean

strict press

wrists

lat active

shoulder series

fast groiners

forearm plank to downdog

deadlift

muscle clean

push press

front squat

kip swings

kip swings + knee

kips swings+ hip pop

kip swings + hip pop with hand release

kip swings + kipping pullup

kip swings + kipping pullup + kip swings

kip swings + kipping pullups

thrusters

Thruster

Take 8-10 min to work up to a heavy double

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Time Cap: 10:00

Stimulus:

Thrusters need to be done in 2 sets or less.

Pull-ups should be done in 3-4 sets

Skill Work (No Measure)

Post-workout

Accumulate:

3:00 plank hold

Stretching (No Measure)

1 set:

1:00 lacrosse ball chest mash/side

1:00 lacrosse ball shoulder mash/side

– TRAVEL – (No Measure)

21-15-9 reps for time of:

Single-DB thrusters

Up-downs to a target (6 in)