CFSBMetcon – Fri, Nov 22
CrossFit Steamboat – CFSBMetcon
General Warm-up (Checkmark)
General warm-up
Every 2:00 for 4 sets:
:45 run, row, bike, or ski
Set 1 | :45 inchworms
Set 2 | :45 air squats
Set 3 | :45 up-downs
Set 4 | :45 PVC good mornings
Dynamic Warm-up
1 set:
10 leg swings/leg
10 push-ups (from the knees as needed)
10 PVC behind-the-kneck presses
10 Cossack squats
10 slow calf raises/leg
10 PVC overhead squats
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 (20/35 lb)
15 box jump-overs (20/24 in)
– Step down from the box. Stepping up is also permitted.
– BEGINNER –
AMRAP 15:
6 plank shoulder taps
9 DB snatches (10/15 lb)
12 box step-overs (12 in)
– Step down from the box.
– MASTERS 55+ –
AMRAP 15:
3 wall walks
12 DB snatches (20/35 lb)
15 box jump-overs (20/24 in)
– Box step-overs are permitted.
– Step down from the box.
Stretching (Checkmark)
Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll calves
– AT-HOME – (AMRAP – Rounds and Reps)
AMRAP 15:
3 wall walks
12 DB snatches (35/50 lb)
15 object jumps (20/24 in)