CFSBMetcon – Thu, Oct 31

CrossFit Steamboat – CFSBMetcon

General Warm-up (No Measure)

bike :20 x3

foam roll calves/shins

tippy toe walk

heel walk

50 singles

30 lofty singles

5ea single leg x 4

bike 1:00

kb psoas smash

3 position lunge – hip flexor

seated leg raises

slow ab-mat sit-ups

bike sprints :20×3

single singe doubles

doubles

GHD/weighted sit-ups

Metcon (Time)

– RX –

5 rounds

15/12 Calorie Bike

60 Double Unders

15 GHD

RX+ 20 GHD

Time Cap: 15min

– INTERMEDIATE –

5 rounds

15/12 Calorie Bike

40 Double Unders

20 Weighted Sit-ups

– BEGINNER –

5 rounds

12/10 Calorie Bike

60 Single Unders

15 Sit-ups

Stretching (Checkmark)

1 set:

:30 standing hamstring stretch/leg

:30 elevated pigeon stretch/side

– TRAVEL – (No Measure)

5 rounds

200m Run or 15/12

60 Double Unders

15 Weighted Sit-ups