CFSBMetcon – Mon, Aug 12

CrossFit Steamboat – CFSBMetcon

Warm-up (No Measure)

bike/ski :45

2 postion squat/thoracic on rig

bike/ski :45

10ea leg swings (front back/side to side)

10ea supine table top rotations

10 plank to downdog with heel pump

pvc pass thru

pvc prone pass thru

pvc prone behind the neck press

quadruped pvc press and lift

Wrist warm up

5 progressive boot strappers

5 slow air squats

pvc waiter hold overhead squat

*1/4

*1/2

*full

pvc full grip overhead squat

*1/4

*1/2

*full

barbell:

shrug

highpull

muscle

overhead squat

*1/4

*1/2

*full

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Time Cap: 20min

Stimulus:

ideally you are choosing a weight that you can do these overhead squats unbroken – at least for the first few rounds.