CFSBMetcon – Sat, Aug 31

CrossFit Steamboat – CFSBMetcon

Warm Up (No Measure)

lacrosse ball shoulder blades/pec

calf raises

single leg raises

leg swings

hip cars

row 1 min

5 inchworm + scorpion

5ea floor press + ir/er

bike 1 min

10 up/downs

7ea floor press

jog 100m

3 pause burpees

5 tempo empty bench press

Metcon (No Measure)

Teams of 2

Buy In:

100 /80 Calorie Air Bike

-Every 1:00, including 0:00 perform 4 Burpees-

then:

4 Rounds

Partner 1: 200m Run

Partner 2: 300/250m Row

-into-

3 0 Bench Press (135/80)

*split as needed

Cash out:

80/60 Calorie Air Bike

-Every 1:00, including 0:00 perform 4 Burpees-