CFSBMetcon – Sat, Nov 23

CrossFit Steamboat – CFSBMetcon

General Warm-up (No Measure)

ski/bike 1:00

20 ostrich walk

5ea slow groiners

10 up dog to childs pose

8 progressive bootstrappers

:20 bottom squat hold

8ea stationary lunes

wrist/forearm stretch

bike/ski 1:00

20 hamstring scoops

10ea fast groiners

10 cat/cow with rock back

:20 handstand hold

16 alt walking lunges

coach DBall over shoulder

Metcon (No Measure)

Partner – split work as needed

4 rounds for time:

15 DBalls Over the Shoulder

100ft Sled Push (135/90)

**partner hold handstand hold

30 c ski/bike split as needed

100ft Farmers Carry

(70s/50s)

**partner holds bottom of squat – unweighted