CFSBMetcon – Thu, Feb 20
CrossFit Steamboat – CFSBMetcon
Warm Up (No Measure)
Lacrosse ball shoulder blades
Banded 7s
50’walking
quad stretch
figure 4’s
karaoke
knee squeezes
Inchworms/lunges with twist
2x50ft Shuttle Run
With PVC
pass throughs
from hang
shrug
high ull
muscle
tall drops
with barbell
from mid shin
shrug
high pull
muscle
behind the neck press
tall snatch
3 Power Snatch (empty bar)
Steamboat Springs (AMRAP – Rounds and Reps)
RX
Teams of 2
15:00 AMRAP
Partner 1: Odd Rounds (1-3-5-7…)
Partner 2: Even Rounds (2-4-6-8…)
Power Snatch (135/95)
50ft Shuttle Run
Intermediate
Teams of 2
15:00 AMRAP
Partner 1: Odd Rounds (1-3-5-7…)
Partner 2: Even Rounds (2-4-6-8…)
Power Snatch (115/80)
50ft Shuttle Run
Beginner
Teams of 2
15:00 AMRAP
Partner 1: Odd Rounds (1-3-5-7…)
Partner 2: Even Rounds (2-4-6-8…)
Kettlebell Swings (light)
50ft Shuttle Run
Stimulus:
Partner 1 does 1 power snatch , 1 50ft shuttle run.
partner 2 does 2 power snatch, 2 50ft shuttle run
etc…..
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Dorsiflexion Matrix
1 Minute Quadruped Forearm Stretch
Dorsiflexion Matrix
Quadruped Forearm Stretch