CFSBMetcon – Fri, Nov 1

CrossFit Steamboat – CFSBMetcon

General Warm-up (No Measure)

bike/ski 2:00

ankle/hip stretches on the box

hip flow

banded monster walks

2x

5 back squat – ¼ pause

5 back squat

10 jump lunges

Back Squat

For load:

3-3-3-3-3-3-3

Accessory (AMRAP – Reps)

CHAD Prep

12 min AMRAP:

Box Step Ups

Stretching (No Measure)

Accumulate:

1:00 standing pike stretch (feet narrow)

1:00 standing pike stretch (feet wide)

– TRAVEL – (No Measure)

EMOM 21:

Min. 1 | 6-12 dumbbell reverse lunges

Min. 2 | 6-12 dumbbell pause squats

Min. 3 | 6-12 dumbbell good mornings

– Use 1 or 2 dumbbells.

– Use a loading that allows for unbroken sets and sound technique.