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