CFSBMetcon – Sat, Dec 7
CrossFit Steamboat – CFSBMetcon
General Warm-up (No Measure)
Running line drill warm-up
Hip rotations – out and around
Hip rotations – in and out
Heel walks
Toe walks
Outside feet
Inside feet
skip forward
skip backward
High knees
Butt kicks
Carioca
jog forward
jog backward
Shuttle runs
pushup warmup:
plank rocks + strict down
plank rocks + strict down+ strict up
10 air squats (talking rom)
10 sit ups (talking rom)
deadhang + lat active + lat pullups
jumping strict pullups
kip swings
hip pops
kipping pullups
Metcon (No Measure)
With a partner
for 2 rounds (8min total)
2 min shuttle run – you go i go full rounds
then –
PARTNER BARBARA:
5 Rounds For Time- split as needed
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats
(no rest between sets)
then:
for 1 rounds (4 min total)
2 min shuttle run – you go i go full rounds