CFSBMetcon – Tue, Feb 11
CrossFit Steamboat – CFSBMetcon
Warm-up (No Measure)
row progression
single leg raises
single leg crossover
v-sit roll over
row (:20/:20/:20)
plate deadlift
plate ground to overhead
plate hold
plate rotations
row
30 singles
20 lofty singles
10 single single double
5ea single leg x4
double unders
coach handstand pushup
Metcon (Time)
RX
100/80 Calorie Row
-into-
5 Rounds
50 Double Unders
10 Handstand Push Ups
-into-
100/80 Calorie Row
RX+ Strict handstand pushups
Time cap: 25 minutes
Intermediate
80/64 Calorie Row
-into-
5 Rounds
35 Double Unders
7 Handstand Push Ups
-into-
80/64 Calorie Row
Beginner
50/40 Calorie Row
-into-
5 Rounds
50 Single Unders
10 Dumbbell Push Press (light)
-into-
50/40 Calorie Row
Stimulus:
Target time: 19-21 minutes
You should try to be off the rower between 5-8 min
Double unders should be unbroken or 2 sets – same for handstand pushups
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
15x Bootstrappers
1 Minute Dorsiflexion Matrix
1 Minute Forearm Smash
Bootstrappers
Dorsiflexion Matrix
Forearm Smash