CFSBMetcon – Tue, Nov 12

CrossFit Steamboat – CFSBMetcon

General Warm-up (No Measure)

3 rounds:

:40 row, bike, or ski each partner

– One partner moves through each one of the stretches from the list while the other works.

Stretches:

1) ostrich walk

2) single leg raises

3) plank to downdog + heel pump

:20 plank

:20 deadhang

Metcon (Calories)

– RX –

AMRAP 20 with a partner:

Max-cal on any machine

– From :00-5:00 and 10:00-15:00, the non-working partner holds a plank.

– From 5:00-10:00 and 15:00-20:00, non-working partner hangs from a bar.

– Partners can only accumulate calories if their partner is holding or hanging.

– INTERMEDIATE –

Same as Rx’d

– BEGINNER –

AMRAP 20 with a partner:

Max-calories on any machine

– From :00-5:00 and 10:00-15:00, the non-working partner performs a hand-elevated plank hold.

– From 5:00-10:00 and 15:00-20:00, the non-working partner performs a standing farmers carry hold.

Stretching (No Measure)

1 set:

200-m recovery walk

2-3 sets:

:30 lacrosse ball chest mash/side

:30 doorway pec stretch/side

– TRAVEL – (AMRAP – Reps)

AMRAP 20:

any type of cardio – every 2 min alt rounds of :30 plank or :30 sec bottom squat hold