CFSBMetcon – Sat, Aug 10

CrossFit Steamboat – CFSBMetcon

Warm Up (No Measure)

wrist/forearm stretch

3 plank rocks – strict down + scorpion + worm up x5

16 alt quad stretch

16 alt knee squeeze

16 alt figure 4

10 cat/cow rock back

10 lat pulses right

10 lat pusles left

10 plank to downdog

10ea lying leg swings

10ea lying leg crossovers

5 v-sit rollover

10 straight leg sit-ups

Metcon (No Measure)

Teams of 2 – you go i go full AMRAP

2 rounds:

3:00 AMRAP

1 Rope Climb (or 3 Burpee Pull Ups)

8/6 Calorie Air Bike

3:00 AMRAP

15 Deficit Push Ups (4in/2in)

75ft Farmers Carry (70s/50s)

3:00 AMRAP

15 GHD Sit Ups (or V-Ups)

75ft DBall Bear Hug Carry (100/70)

so partner one does first 3 min AMRAP – then partner 2 does first 3 min amrap then move on to the second amrap

2 x thru

36 min on the clock