CFSBMetcon – Thu, Aug 15

CrossFit Steamboat – CFSBMetcon

Warm Up (No Measure)

Foam roll upper back, lats, hip flexors, quads, shins and calves

10 plank to downdog

:10 deadhang + :10 lat active + 10 lat pull-ups

7ea shoulder series – heavier

10ea knee circles

10 calf raises

5ea sl calf raises

10 progressing bootstrappers

:10 deadhang + :10 lat active + 10 lat pull-ups

7ea shoulder series – heavier

7 air squats

7 ring rows

3 box jumps

hollow arch on the box

tripod

tripod + knee raise

headstand

pike pushup

pike pushup off box

handstand hold

handstand to headstand

handstand to headstand + knee

kipping hspu

5 mini kip swings

kip swing + break at knee

kip swing + hip pop

kip swing + hand release

kip swing + kipping pull-up

kip swing + 2 kipping pull-up

kip swing + kipping pull-up + ctb

wall ball front squat

wall ball push press

wall ball

Metcon (AMRAP – Rounds and Reps)

14:00 AMRAP

7 Handstand Push Ups

7 Box Jumps (30/24)

7 Chest to Bar Pull Ups

14 Wall Balls (20/14)
Stimulus:

looking to get 5-6 rounds. Today is a great day to scale reps with these high skill movements.