CFSBMetcon – Thu, Aug 29

CrossFit Steamboat – CFSBMetcon

Warm Up (No Measure)

bike/ski 1:00

3ea slow groiner with hip opener

:30 deadhang

10ea shoulder series

10 ring rows

10ea monster walks

5 slow air squats

bike/ski 1:00

:30 lat active

10ea shoulder series

5ea thread leg under/ swoop over

15 seated lat pull-downs

10 ea ir/er hips

5 air squats

kip swings

jump into hollow arch

lat pull down

knees to bar

knees to bar hip pop

banded kip swings

banded knees to bar

3 deadlift

3 muscle clean

elbow punches

tempo front squats

front squats

Metcon (Time)

7 Rounds

3 Bar Muscle Ups

7 Front Squats (155/105)

RX+: 5 Bar Muscle Ups

Time cap: 10 minutes
Stimulus:

Fast workout for the week – high skill gymnastics and a heaviert front squat. You will want to do movements unbroken.

Accessory

2-3rds for quality:

12ea single leg seated calf raises

12 dbl db supine tricep

Cooldown

supine static quad stretch

figure four

calf stretch