CFSBMetcon – Fri, Dec 6

CrossFit Steamboat – CFSBMetcon

General Warm-up (Checkmark)

4 sets:

:40 easy/moderate pace

:20 fast pace

– Row, ski, or bike. Perform straight through on one machine OR switch after 60 seconds of work.

2 sets:

:30 band pull-aparts

5 hand-release push-ups

5 ring rows

5 elbow-to-instep/leg

:30 unweighted good mornings

10 reverse lunges/leg

10 single-leg toe touches/leg

– Rest :10-:20 between movements.

241206 (Time)

– RX –

30-20-10 reps for time:

Single-leg squats

Pull-ups

– INTERMEDIATE –

20-15-10 reps for time:

Single-leg squats

Pull-ups

– BEGINNER –

20-15-10 reps for time:

Air squats

Jumping pull-ups

– MASTERS 55+ –

30-20-10 reps for time:

Med-ball weighted step-ups (14/20 lb) (20/24 in)

Pull-ups

Stretching (Checkmark)

1 set:

1:00 foam roll quadriceps/leg

1:00 foam roll lats/side

– AT-HOME – (Time)

30-20-10 reps for time:

Single-leg squats

Alternating dumbbell renegade rows (35/50 lb)

– Use two dumbbells.