CFSBMetcon – Wed, Dec 18

CrossFit Steamboat – CFSBMetcon

Holiday Stress DECOMPRESS (No Measure)

Get a point for every :30 sec you spend stretching . The point of this is to DECOMPRESS during the busy holidays. Take some time to quiet the mind and give your muscles some love.

Every day we will recommend three stretches – spend some time on them. Write your name on the whiteboard and record your points

single leg forward fold

scorpion

calf stretch

Warm Up (No Measure)

Bike/Row 1:00

foam roll upper back

knee circles

up/downs

slow groiner + hip/ankle

banded monster walks

Bike/Row 1:00

foam roll calves/shins/inner knee

little hops/big hops

pause burpees

fast groiners

box step ups

coach wall ball

burpee box jump overs

Metcon (AMRAP – Rounds and Reps)

RX

15:00 AMRAP

10-20-30-40-50…

Wall Balls (20/14)

5-10-15-20-25

Burpee Box Jump Overs (24/20)

Scoring: Each set is a round. 10 WB and 5 BBJO is round one, 20 WB and 10 BBJO is round two, etc.

Independence

15:00 AMRAP

10-20-30-40-50…

Wall Balls (14/10)

5-10-15-20-25

Burpee Box Jump Overs (20/16)

Liberty

15:00 AMRAP

5-10-15-20-25

Wall Ball Thrusters (light)

Up Down + Box Step Up (20/16)
Stimulus:

Target number of Rounds, Into the round of 50 Wall Balls.

Accessory (No Measure)

3-4 Rounds for quality:

10 DB Hip Thrusts

10 Plate Front Raise