CFSBMetcon – Tue, Feb 4
CrossFit Steamboat – CFSBMetcon
Warm Up (No Measure)
row progression
foam roll hips/calves/lats
bent knee hollow
table top rotations
row (:20/:20/:20)
banded lat pull-downs
hollow
thread the needle
row
banded low trap row
ring support hold
lemon squeezers
Metcon (AMRAP – Reps)
RX
3 sets
3:00 AMRAP
30/24 Calorie Row
Max 50ft Shuttle Runs
-rest 3:00 between sets-
* Each shuttle run rep is 25 feet down + 25 feet back.
RX+ 40/32
Independence
3 sets
3:00 AMRAP
25/20 Calorie Row
Max 50ft Shuttle Runs
-rest 3:00 between sets-
Liberty
3 sets
3:00 AMRAP
20/15 Calorie Row
Max 50ft Shuttle Runs
-rest 3:00 between sets-
Stimulus:
Target number of reps each set: 10+ Reps. Get off the rower no later then 1:45
Gymnastics: Ring Muscle-ups / Strict Pull-ups (No Measure)
Strength Option:
4 ROUNDS
30 seconds of Work/ 30 seconds of Rest:
Ring Support Tuck Ups
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
20x Shoo the Cat
1 Minute Dorsiflexion Matrix
Shoo the Cat
Dorsiflexion Matrix