CFSBMetcon – Wed, Nov 27

CrossFit Steamboat – CFSBMetcon

General Warm-up (No Measure)

foam roll upper back/calves/lats

bike/ski 1:00

tippy toe walks/heel walks

plank shoulder taps – static/dynamic

box steps ups

bike/ski 1:00

knee circles

plank to downdog

lateral box step ups

bike/ski 1:00

little jumps/big jumps

plank to pike walk

box jumps

box jump overs

db deadlift – both heads of db need to touch floor

db swing

db clean

db press

db snatch

alt db snatch

coach wall walk

CrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 15 minutes of:

3 wall walks

12 dumbbell snatches

15 box jump-overs

F: 35-lb. dumbbell, 20-in. box

M: 50-lb. dumbbell, 24-in. box
To learn more about CrossFit Games Open 22.1 RX (Ages 16-54) click here
– INTERMEDIATE –

AMRAP 15:

3 scaled wall walks

12 DB snatches (35/20)

15 box jump-overs (24/20)

– Step down from the box. Stepping up is also permitted.

– BEGINNER –

AMRAP 15:

6 plank shoulder taps

9 DB snatches (15/10)

12 box step-overs (12 in)

– Step down from the box.

Stretching (No Measure)

Accumulate:

1:00 foam roll quads

1:00 foam roll upper back

1:00 foam roll calves

– TRAVEL – (No Measure)

AMRAP 15:

3 wall walks

12 DB snatches

15 object jumps