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