CFSBMetcon – Mon, Jul 15

CrossFit Steamboat – CFSBMetcon

Warm-up (No Measure)

bike/ski 1:00

foam roll thoracic/lats

:35 second deadhang

8ea shoulder series – heavier

10 up/downs

10 ring rows

:35 second lat active

8ea shoulder series – heavier

3 pause burpees

5 jumping pull-ups

bike/ski 1:00

foam roll quads/inner thigh/glutes

5ea hip cars

10 progressive bootstrappers

10ea monster walks

10 air squats

5 jump squats

kip swings

kip swings + knee bend

kip swings + hip pop

kip swings + hand release

kip swings + 1 kipping pull-up + kip swings

kip swings + 2 kipping pull-ups

wod prep:

3 front squats

3 bar facing burpees

3 pull-ups

Metcon (2 Rounds for time)

3 Rounds For Time:

10 Front Squats (115/80)

10 Bar Facing Burpees

10 Pull Ups

-At 12:00-

For Time:

30 Front Squats (115/80)

30 Bar Facing Burpees

30 Pull Ups

Time cap: 20 min
Stimulus:

You will have a decent amount of rest before the second part of the workout so push the pace on the first part. Time cap yourself at 7min. Try to get a similar time in both parts

Accessory

3 Rounds for quality:

12 ea db chainsaw row

12 Resistance Band Chest Fly – High to Low