CFSBMetcon – Sat, Sep 21

CrossFit Steamboat – CFSBMetcon

General Warm-up (No Measure)

bike/ski :45

7 up/downs

7 up dog/childs pose

:20 plank

bike/ski :45

20 plank shoulder taps

:20 deadhang

3 plank rocks + strict down + worm up x3

kb deadlift

kb hip pops

kb russian swings

3 plank rocks + strict down + strict up x3

renegade row + pushup

dball

Metcon (No Measure)

2 rds thru for rounds and reps

4 min AMRAP:

partner 1:

12 russian kbs (70/53)

partner 2:

plank hold

:30 sec rest

4 min AMRAP:

Bike for max calories

:30 sec rest

4 min AMRAP:

Partner 1:

7/5 renegade rows + pushup (35/25)

Partner 2:

deadhang

:30 sec rest

4 min AMRAP

max reps 50m dball carries (100/70)

:30 sec rest