CFSBMetcon – Tue, Sep 3

CrossFit Steamboat – CFSBMetcon

Warm Up (No Measure)

2x

8 cat cow

8 nerve floss ea

8 reach to the sky touch toes

20 glute bridge (20ea single leg glute bridge)

20 sumo kb deadlift

20 banded straight arm scap pulls

20 sumo rkbs

20 banded straight arm dl

coach deadlift

Strength

Deadlift

Deadlift: (PHASE 2 – add 5-10# to your 1 rep max then take 90% of that number – this is the number you will base your percentages off of for the next 3 weeks)

10 reps @ 65%

5 reps @ 75%

3 reps @ 85%

1+ reps @ 95%

Metcon (Calories)

Teams of 2

15:00 AMRAP

30 seconds on/30 seconds off

Max Calorie Air Bike
Stimulus:

Shooting for 175/150 Calories on the Echo Bike

Cooldown

10ea leg swings

10ea walking quad stretch

20 ostrich walk