CFSBMetcon – Sat, Nov 2

CrossFit Steamboat – CFSBMetcon

General Warm-up (No Measure)

bike/ski 1:00

:30 deadhang

shoulder series

single leg raises

single leg crossover

v-sit roll over

bike/ski 1:00

:30 lat active

shoulder series

inchworm + up dog + scorpion

ring rows

up/downs

deadlift progression

10 lat pull-ups + 5 kip swings

3 pause burpees

deadlift

5 kip swing with knee bend + 3 hand release

3 burpees over the bar

deadlift with plates

3 kipping pull-ups

Metcon (No Measure)

Teams of 2

4 Rounds

32 Pull-ups

16 Burpees over the bar

32 Deadlift (205/155)

16 Burpees over the bar

32/28 Cal Ski