CFSBMetcon – Mon, Feb 17

CrossFit Steamboat – CFSBMetcon

Warm-up (No Measure)

2X

10 Banded Pass Throughs

10 Deadbugs

10 Suitcase Deadlifts (each)/10 dbl db deadlifts

10 Glute Bridges

10 Down Dog to Upward Dog/ 5 scorpians

10 Banded Goodmorning’s

3 updowns/3 burpees

:30 deadhang

shoulder series

kip swings

hanging knee raises

:10 lat active 10 lat pull-ups

shoulder series

kipping leg raises

coach TTB

5 burpee deadlifts

Coach the deadlift

Clean Grip Deadlift

Build up to a Heavy Clean Grip Deadlift

in 15:00

Big Bear (Time)

RX

15-10-5

Dumbbell Burpee Deadlift (50s/35s)

30-20-10

Toes to Bar

Time cap: 10:00

Intermediate

15-10-5

Dumbbell Burpee Deadlift (35s/25s)

25-20-5

Toes to Bar

Beginner

15-10-5

Up Downs

Dumbbell Deadlift (light)

Hanging Knee Raises
Stimulus:

Target time: 6-8:00

Mobility (No Measure)

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

4x 5 Quad Foam Rolling (each leg)

2x 30 Seconds Foam Roller Hip Internal Rotations

1 Minute Supine Twists (each side)
Quad Foam Rolling

Foam Roller Hip Internal Rotations

Supine Twist