CFSBMetcon – Mon, Jul 8

CrossFit Steamboat – CFSBMetcon

Warm-up (No Measure)

ski/bike 1:30

10ea knee circles

10 toe raises

6 alt box step ups

6 kb deadlift

6 kb hip pop

6 straight leg sit-ups

6 little hops

6 big hops

3 box jumps

3 kb deadlift + 3 kb hip pop + 3 kb russian swing

6 alt v-ups

3 box jumps – high

6 kb hike to swing – russian

3 kbs

3 v-ups

sumo squat/cossack/IR+ER

coach front squat

Strength

Front Squat

Build up to a Heavy Front Squat

10-12 minutes

Metcon (Time)

30-24-18-12-6

Kettlebell Swings (53/35)

V-ups

10-8-6-4-2

Box Jumps (30/24)

Time cap: 15 minutes

RX+ (70/53)

GHD
Stimulus:

Looking for a weight on kbs that will allow for unbroken or 2 sets. V-ups will be hard- break sooner then you think.

Focus on the high box jumps – take your time between reps