CFSBMetcon – Thu, Nov 14

CrossFit Steamboat – CFSBMetcon

General Warm-up (No Measure)

bike/ski/row :30

jumping jacks

up/downs

slow groiners

tricep/lat stretch

bike/ski/row :30

lateral hops

pause burpees

fast groiners

forarm plank to downdog

bike/ski/row :30

lateral hops over barbell

burpees

air squats

side plank rotations

deadlift

muscle clean

elbow punches

tempo front squats

front squats

Turkey Challenge 24.3 (Time)

For Time:

14-7

Front Squats

Lateral Burpees Over Bar

Time Cap 6:00

RX: 185/125

Intermediate: 135/95
Stimulus:

This is a heavy front squat – you may need to break up into multiple sets – try to push the pace on the burpees

Turkey Challenge 24.4 (Time)

at 8:00

Acid Bath

For TIme:

500m ski

500m row

1000m bike

Time Cap: 15min

Stretching (No Measure)

2 sets:

:30 scorpion stretch hold/side

:30 pigeon stretch/leg

– TRAVEL – (No Measure)

For Time:

14-7

DB Front Squats

Lateral Burpees Over Bar

Time Cap 6:00

at 8:00

2min shuttle runs

2min burpees

2min 4 jumping jacks + 4 mountain climbers