CFSBMetcon – Fri, Nov 22

CrossFit Steamboat – CFSBMetcon

General Warm-up (No Measure)

wall/box hip opener

bootstrappers

thoracic pushups

thread the needle

up/downs

goblet hinge to squat + shift at the bottom

horizontal banded row

thread the needle banded

glute bridges

bottom of squat goblet squat hold

vertical banded row

thread the needle banded – backpack

air squat + jump squat

Back Squat

Every 3:00 for 5 sets:

3 back squats building to a moderate weight

Metcon (AMRAP – Rounds and Reps)

– RX –

AMRAP 8:

20 sit-ups

20 KB goblet squats (53/35)

– INTERMEDIATE –

Same as Rx’d

– BEGINNER –

AMRAP 8:

15 foot-anchored sit-ups

15 KB goblet squats (26/18)
Stimulus:

Looking for 4-7 rounds. Choose a weight that you can do your first couple of goblet squats unbroken.

Stretching (No Measure)

1 set:

1:30 pigeon stretch/side

– TRAVEL – (No Measure)

AMRAP 8:

20 sit-ups

20 DB goblet squats (50/35)