CFSBMetcon – Mon, Dec 23

CrossFit Steamboat – CFSBMetcon

Holiday Stress DECOMPRESS (No Measure)

Get a point for every :30 sec you spend stretching . The point of this is to DECOMPRESS during the busy holidays. Take some time to quiet the mind and give your muscles some love.

Every day we will recommend three stretches – spend some time on them. Write your name on the whiteboard and record your points

pigeon

scorpion

forward fold

Warm Up (No Measure)

7:00 AMRAP

:30 Machine

:10 deadhang + :10 lat active

5 ring rows + 5 kipping ring rows

:20 handstand hold or pike hold

5 lunge + lunge + squat

5 up/downs

5 straight leg sit-ups

3x – building

3 deadlift

3 squat clean

3 thrusters

3ea back rack lunges

12 Days of Christmas (Time)

RX

“12 Days of Christmas”

1 Rope Climb (Or 3 Strict Pull Ups)

2 Squat Clean (155/105)

3 Muscle Ups (Bar or RIng)

4 Burpees

5 Deadlifts (155/105)

6 Pull Ups

7 V-Ups

8 Wall Balls (30/20)

9 Box Jumps (24/20)

10 Back Rack Lunges (155/105)

11 Handstand Push Ups

12 Thrusters (155/105)

Intermediate

1 Rope Climb (Or 3 Strict Pull Ups)

2 Squat Clean (115/85)

3 Chest to Bar Pull Ups

4 Burpees

5 Deadlifts (115/85)

6 Pull Ups

7 V-Ups

8 Wall Balls (20/14)

9 Box Jumps (24/20)

10 Back Rack Lunges (115/85)

11 Handstand Push Ups

12 Thrusters (115/85)

Beginner

1 Zombie Rope Climb (or 3 ring rows)

2 DB Cleans (light)

3 Goblet Squat (one light DB)

4 Up Downs

5 DB Deadlifts

6 Ring Rows

7 Sit-ups

8 Wall Ball Thrusters (light)

9 Box Step ups (20/16)

10 Lunges

11 Push Ups (or elevated push ups)

12 DB Thrusters (light)