CFSBMetcon – Sat, Nov 9

CrossFit Steamboat – CFSBMetcon

General Warm-up (No Measure)

partner 1: straight leg row

partner 2: 5 inchworm + groiner

partner 1: straight arm row

partner 2: 20 fast calf raises + 6 alt box step ups

partner 1: row

partner 2: 10 thoracic pushups + 20 alt shoulder taps

5 box jumps – low box

3 plank rocks + slow down + worm up

3 plank rocks + slow down + strict up

3 box jumps high

renegade row

renegade row + pushup

Metcon (No Measure)

Teams of 2

2 Sets

100/80 Calorie Row

50 Box Jumps (30/24)

30 Renegade Row + Pushup* (35/25)

-rest 4:00 between sets-

*row, pushup, row, pushup = 1rep