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