CFSBMetcon – Fri, Sep 27

CrossFit Steamboat – CFSBMetcon

General Warm-up (No Measure)

bike/ski :90

up/dog into childs pose

slow groiners

crab walk

ring rows

top of ring support

deadlift

up/dog into childs pose

dynamic groiners

crab walk

kipping ring rows

ring dip negatives

muscle cleans

elbow punches

ring row transitions

low ring kipping muscle ups + dip

spend a couple minutes on mu practice

deadlift

muscle

front squat

wide stance push press

thrusters – reset

thrusters

Thruster

EMOM 8:

1 thruster

– Build in load.

– From the floor.

Metcon (Time)

5 rounds for time:

5 muscle-ups

5 thrusters (155/105)
Stimulus:

heavy fast high skill day!

no more then 2 sets on the thrusters. feel free to scale the mu if volume is too high

Stretching (No Measure)

Accumulate:

1:00 banded shoulder stretch/side

1:00 couch stretch/side

– TRAVEL – (No Measure)

5 rounds for time:

5 wall walks

10 double-dumbbell thrusters (35/50 lb)