CFSBMetcon – Wed, Oct 2

CrossFit Steamboat – CFSBMetcon

General Warm-up (No Measure)

Foam roll lats, upper back and hip flexors

:30 deadhang

10ea shoulder series

single leg raises on the rig

up/downs

bootstrappers

pause burpees – at bottom

:30 lat active

10ea shoulder series

v-ups

pause burpees – at top

air squats

wall ball front squats

wall ball push press

3 wall balls – pause at top with elbows up then ride it down –

3 wall balls – focus on wall ball kissing the wall

3 wall balls

5 pretty kip swings

3 kip swings + 3 knees raises to hip

3 kip swings + 3 knee raises to elbows

3 kip swings + 1 knee to elbow + 1 ttb

3 kip swings + 1 ttb + 3 kip swings

3 ttb

Metcon (Time)

21-15-9 reps for time of:

Toes-to-bars

Burpees

Wall-ball shots (20/14) (10/9 ft)

Time Cap: 11 min

Stretching (No Measure)

2 sets:

:30 scorpion stretch hold/side

:30 pigeon stretch/leg

– TRAVEL – (No Measure)

21-15-9 reps for time of:

V-ups

Burpees

Single-DB thrusters (35/50 lb)