CFSBMetcon – Sat, Dec 21

CrossFit Steamboat – CFSBMetcon

Waarmup (No Measure)

1:00 bike/ski

lying leg raises

lying leg crossovers

v-sit roll over

1:00 bike/ski

cat/cow with rockback

plank to down dog

childs pose arm lifts

bootstrappers

bottom squat hold

box step ups

box jumps

sa kb dl

sa kb swing

sa kb clean

sa kb snatch

Metcon (No Measure)

30min AMRAP:

10ea kb clean – partner holding front rack

30c bike sprint

10 Kettlebell swings – partner holding bottom of goblet squat

30 box jumps

10ea kb snatch- partner holding overhead

30c ski sprint

partner a will do 10 kb clean on the right while partner b holds front rack – then they will switch – then partner a will do 10 kb cleans on the left while partner b holds front rack