CFSBMetcon – Wed, Nov 13

CrossFit Steamboat – CFSBMetcon

General Warm-up (Checkmark)

1 set:

:30 single-unders

10 alternating Spiderman stretches

7 wall-facing squats

1 set:

:30 single-single-double-unders (or attempts)

10 push-ups to down dog

7 wall-facing squats

1 set:

1:00 jump rope practice

10 leg swings across the body/leg

10 leg swings front to back/leg

7 wall-facing squats

241113 (Time)

– RX –

3 rounds for time:

30 wall-ball shots (14/20 lb) (9/10 ft)

90 double-unders

– INTERMEDIATE –

3 rounds for time:

30 wall-ball shots (10/14 lb) (9/10 ft)

30 double-unders

– BEGINNER –

3 rounds for time:

20 wall-ball shots (6/10 lb) (9/10 ft)

45 single-unders

– MASTERS 55+ –

3 rounds for time:

30 wall-ball shots (10/20 lb) (9/9 ft)

50 double-unders

Stretching (Checkmark)

1 set:

1:00 double-forearm stretch

1:00 foam roll quad/leg

– AT-HOME – (Time)

3 rounds for time:

30 single-DB thrusters (35/50 lb)

90 double-unders