CFSBMetcon – Thu, Aug 1

CrossFit Steamboat – CFSBMetcon

Warm Up (No Measure)

tippy toe walk

heel walk

feet turned out

feet turned in

outside of feet

inside of feet

skip forward

skip back ward

run back ward

karaoke

hops

single leg hops

ankling

bounding

lacrosse ball on the wall upper trap/upper lat/shoulder blades

hollow arch

ballerina

PVC:

down

shrug

highpull

muscle

hang

shrug

highpull

muscle

behind the neck press

tall drops

tall snatch

barbell:

down

shrug

highpull

muscle

hang

shrug

highpull

muscle

tall drops

tall snatch

high hang power snatch

hang power snatch

cycling

Metcon (Time)

For Time:

200m Run

18-15-12-9-6-3

Hang Power Snatch (95/65)

Time cap: 14 minutes
Stimulus:

This should be a light weight that you can cycle pretty fast. Snatches should be done unbroken or 2 quick sets.

Accessory

Strict Pull-up Accessory

3 rounds of:

20 Scap Pulls [Hanging Shrugs] into 20-second Dead Hang

Shoulder Series

Followed by 5 Strict or Box Assist pull-ups

–rest 90 seconds between sets–