CFSBMetcon – Mon, Jul 1

CrossFit Steamboat – CFSBMetcon

Warm-up (No Measure)

1:00 straight leg row

20 tippy toe walks

20 heel walks

30 singles

10 progressive bootstrappers

1:00 straight arm row

5 straight arm plank to downdog

5 forearm plank to downdog

30 singles (front back side to side)

sumo squat/cossack squat/IR/ER

1:00 row

:10 bent knee side plank + 5 hinges

single single doubles

doubles unders

10 air squats

5 tempo front squats

5 jump squats

5 front squats

2 broad jumps

Strength

Front Squat

5 sets:

5 Front Squats (65%)

3 Standing Broad Jumps after each set

-Rest 2 Minutes between sets-

Metcon (3 Rounds for time)

3 sets (Every 6:00)

2 Rounds

10 Wall Balls (20/14)

30 Double Unders

10/8 Calorie Row

30 Double Unders

RX+ 15 Wall Balls/15/12 cal row
Stimulus:

You want at least 2 min to rest so adjust reps as needed