CFSBMetcon – Mon, Mar 24

CrossFit Steamboat – CFSBMetcon

Warm-up (No Measure)

bike/ski :45

bent knee hollow

banded psoas march

kneeling quad eccentrics

plank to downdog

bike/ski :45

hollow hold

90/90 + hip lift + lunge

forearm plank to downdog

pausing clean deadlift

shrug

high pull

high pull + elbow punch

muscle clean

down

down to the hang

hang shrug

hang high pull

hang muscle

high hang power

hang power

jerk:

jump and land

jump land and punch – slow

jump land and punch fast

3 muscle cleans

1 clean deadlift + 1 hang power clean + 1 jerk

Muscle Clean

4×3 building

Clean Deadlift + Hang Clean + Jerk

5 sets building

Metcon (Time)

RX

30-20-10 reps for time of:

Calories on the Echo bike

Perform a 300ft front-of-body object carry after each set on the bike (100/70)(53/35)

*dball, kb front rack

Time Cap: 12 min

Intermediate

30-20-10 reps for time of:

Calories on the Echo bike

Perform a 300ft front-of-body object carry after each set on the bike (70/50)(35/25)

Beginner

20-15-9 reps for time of:

Calories on the Echo bike

Perform a 300ft front-of-body object carry after each set on the bike (light)

Mobility (No Measure)

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

2x 45 Second Ring Tricep Stretch

2x 1 Minute Ring Bicep Stretch

2x 10 Reverse Leg Raises (each side)
Ring Tricep Stretch

Ring Bicep Stretch

Reverse Leg Raises