CFSBMetcon – Wed, Mar 12
CrossFit Steamboat – CFSBMetcon
Warm Up (No Measure)
bike/ski 1:00
slow groiners
banded monster walks
banded glute bridge + abduction
bike/ski 1:00
fast groiners
air squats
jump squats
up/downs
plank to downdog
pike pushups
pause burpees
After Front Squats
HSPU progression
primer
3 goblet squats
3 burpees
3 cal bike
3 box jump overs
4 front rack lunges
1 HSPU
Paused Front Squat
Heavy 2 rep Pause Front Squat
(Build in weight)
Pause below parallel for 2 seconds before standing in each rep
Metcon (3 Rounds for time)
RX
2 Rounds
15 Goblet Squats (53/35)
15 Burpees
-@5:00–
2 Rounds
10/ 12 Cal Bike
12 Box Jump Overs (24/20)
-@10:00–
2 Rounds
10ea Front Rack KB Lunges
10 Handstand Pushups
Time Cap: 16min
RX+ deficit hspu, 53/70#KB
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Couch Stretch
4x 5 Quad Foam Rolling (each leg)
1 Minute Dorsiflexion Matrix
Couch Stretch
Quad Foam Rolling
Dorsiflexion Matrix