CFSBMetcon – Wed, Sep 18
CrossFit Steamboat – CFSBMetcon
Warm-up (No Measure)
supine lacrosse ball 3 position shoulder
pvc pass thru
pvc around the world
pvc quadruped shoulder flexion iso + hover
hip cars
bootstrappers
air squats
30 jumping jacks
6 pvc behind the neck press
6 pvc waiter hold ovd squat (¼,½, full)
6 pvc ovhd squat (¼,½, full)
30 high knees in place
30 butt kicks in place
:20 second handstand hold
3 handstand negatives
Turkey Challenge online qualifier 24.1 (AMRAP – Reps)
AMRAP 12min:
2 Overhead Squats (95/65)
2 Strict Handstand Pushups
2 Shuttle Runs (25ft = 1 shuttle run)
*add 2 reps every round
Scaled/Masters
AMRAP 12min:
2 Overhead Squats (75/55)
2 Kipping Handstand Pushups
2 Shuttle Runs (25ft = 1 shuttle run)
*add 2 reps every round
Stretching (No Measure)
1 set:
1:00 couch stretch/side
1:00 straddle stretch