CFSBMetcon – Sat, Nov 16

CrossFit Steamboat – CFSBMetcon

General Warm-up (Checkmark)

bike/ski 1:00

single leg raises on rig

childs pose arm raises with rotation

plank to downdog

bike/ski 1:00

2 position thoracic/squat rig

leg swings

forearm plank to downdog

straight leg sit-ups

db deadlift

db swing

db clean

db press

db snatch

alt v-ups

db front squat

db thruster

:10 deadhang / :10 lat active / lat pullups

kip swings

kip swings + knee raise to hip

kip swings + knee raise to arm pit

kip swings +knee raise to arm pit + ttb

kip swings +ttb + kip swings

kip swings + 2 ttb

Turkey Challenge 24.5 (No Measure)

team of 4 – 200 cal bike

then

team of 2

80 alt db snatch (50/35)

80 ttb

80 thrusters (95/65)

then

team of 4 – 20 rope climbs (40 synchro weighted sit-ups)