CFSBMetcon – Fri, Dec 6

CrossFit Steamboat – CFSBMetcon

General Warm-up (Checkmark)

Foam roll calves/shins/upper back/hamstring

2 sets:

1:00 min bike/ski

10 slow calf raises/10 fast

10 knee circles/10 small jumps

6 box step ups/ 6 box jumps

with PVC from the down position

5 shrugs

5 high pulls

5 muscle cleans

from the hang

5 shrugs

5 high pulls

5 muscle cleans

with barbell from the down position

5 shrugs

5 high pulls

5 muscle cleans

footwork

from the hang

5 shrugs

5 high pulls

5 muscle cleans

tall power cleans

review barbell cycling

load barbell

2 rounds

4 hang cleans

2 box jumps

Metcon (AMRAP – Rounds and Reps)

– RX –

AMRAP 12:00

12 hang power cleans (135/95)

6 Box Jumps (30/24)

– INTERMEDIATE –

AMRAP 12:00

12 hang power cleans (115/75)

6 Box Jumps (24/20)

– BEGINNER –

AMRAP 12:00

9 hang power cleans (45/35 lb)

6 Box Jumps (20/12)

Stretching (Checkmark)

1 set:

:30 banded shoulder stretch/arm

:30 couch stretch/leg

– AT-HOME – (AMRAP – Rounds and Reps)

AMRAP 12:

12 dumbbell hang power cleans (35/50 lb)

3 burpee + wall walks

– Use two dumbbells.