CFSBMetcon – Wed, Aug 21

CrossFit Steamboat – CFSBMetcon

Warm-up (No Measure)

foam roll calves and shins

20 tippy toe walk

20 heel walk

10 calf raises – slow decent

10ea single leg calf raises – slow decent

50 singles

foam roll lats

:30 sec deadhang

10ea shoulder series

10 plank to downdog

bike/ski :45

5 deadlift

3 shrug

3 highpull

3 muscle

bike/ski :45

5 kip swings – pretty shapes

kip swing + kipping knee raise to hip

kip swing + kipping knee raise to armpit

kip swing + kipping knee raise to arm pit + ttb

kip swing + ttb +kip swing

kip swing + ttb + ttb

take 2 min to practice ttb

20 lofty singles

20 penguin hops

5 tall drops

5 high hang power cleans

5 hang power cleans

10 single single double

take 2 min to practice double unders

3 hang power clean – at workout weight

3 ttb – or whatever doing in the wod

12 du

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

7 Hang Power Clean (95/65)

7 Toes to Bar

21 Double Unders
Stimulus:

Looking to go unbroken on movements today and resting during transitions. If you don’t have double unders you will do 42 singles. Looking to finish a round in under 2:00 which will get you 7-8 rds