CFSBMetcon – Thu, Feb 6

CrossFit Steamboat – CFSBMetcon

Warm Up (No Measure)

bike :20/:20/:20

banded ankles

lateral banded lunge series

bike :20/:20/:20

psoas

bike

lunge taps

tempo abmat situps

step back lunges

Back Rack Step Back Lunges

5 sets

8 Back Rack Step Back Lunges (moderate weight)

-8 reps total, alternate legs each rep

– Rest 60-90 seconds between sets

Metcon (Time)

RX

60/48 Calorie Air Bike

90 Strict Sit Ups

60/48 Calorie Air Bike

Time cap: 16:00

Intermediate

50/40 Calorie Air Bike

75 Strict Sit Ups

50/40 Calorie Air Bike

Beginner

40/32 Calorie Air Bike

80 Sit Ups

40/32 Calorie Air Bike
Stimulus:

Target time: 13-15 minutes. Finishing the bike in 3-4 minutes – hard time cap at 5 min. Sit-ups will take 3-4 minutes as well. Arms will be crossed across chest

Mobility (No Measure)

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

1 Minute Seated Biceps Stretch

1 Minute Couch Stretch

1 Minute Foot Smash
Seated Biceps Stretch

Couch Stretch

Foot Smash