CFSBMetcon – Thu, Oct 10

CrossFit Steamboat – CFSBMetcon

General Warm-up (No Measure)

Foam roll glutes, hamstrings, lats

20 tippy toe walk

20 heel walk

20 ostrich walk

20 hamstring scoop

10 little hips/10 big hops

2X

:30 deadhang /lat active

10 each shoulder series

8 SL deadlifts/ SL DB DL

8 Alt box step ups/ jumps

8 ring rows/kipping ring rows

3 mini kip swings

3 big kip swings

3 hip pops

3 pull-ups

5 top down pausing deadlift

5 deadlifts barbell only

discuss deadlift set up with plates on

warm-up to dead lift weight

Metcon (AMRAP – Rounds and Reps)

Partner:

AMRAP 28:

10 deadlifts (225/155)

20 Pull-ups

30 box jumps (24/20)

RX+ ctb

Stretching (No Measure)

1 set:

200-m recovery walk

:30 foam roll quads/side