CFSBMetcon – Thu, Mar 20

CrossFit Steamboat – CFSBMetcon

Warm Up (No Measure)

foam roll lats /upper back /hipflexors

hip flexor 3 position stretch w/pvc

stationary lunge taps + hover

plank to downdog

pvc ovhd contract and lift series

½ kneeling behind the neck press

tabletop rotations

alt lunges

pvc strict press

shuttle run

front rack lunge

strict press

Metcon (4 Rounds for time)

RX

4 Sets (Every 4:00)

5 Strict Press (95/65)

10 Front Rack Alt Lunge (95/65)

5x50ft Shuttle Runs

10 Front Rack Alt Lunge (95/65)

5 Strict Press (95/65)

RX+ 115/75

Intermediate

4 Sets (Every 4:00)

5 Strict Press (75/55)

10 Front Rack Alt Lunge (75/55)

5x50ft Shuttle Runs

10 Front Rack Alt Lunge (75/55)

5 Strict Press (75/55)

Beginner

4 Sets (Every 4:00)

4 Strict Press – light weight

8 Front Rack Alt Lunge – light weight

4 x50ft Shuttle Runs

8 Front Rack Alt Lunge – light weight

4 Strict Press – light weight
Target time each set: 1:30-2:15

Time cap each set: 2:30

Mobility (No Measure)

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

15x Bootstrappers

1 Minute Barbell Forearm Stretch

2x 8 Bretzel
Bootstrappers

Barbell Forearm Stretch

Bretzel