CFSBMetcon – Sat, Jul 13
CrossFit Steamboat – CFSBMetcon
Warm Up (No Measure)
walk run 200
10 plank to down dog
10ea lat pulses
10 lying leg raises
10ea lying leg crossover
5 roll over v-sit
5ea stationary lunge taps
10 alt walking lunges
dball warmup
Metcon (Time)
Teams of 3
20 Rope Climbs (Or 60 Strict Pull Ups)*
100 DBalls over the shoulder 100/70
1600m Run (together)
100ft DBall Walking Lunge (each) 70/50
*For the rope climbs/pull-ups and dballs, share the reps any way. Non-working athletes must hold plank (elbows) while work is done.