CFSBMetcon – Tue, Mar 18

CrossFit Steamboat – CFSBMetcon

Warm Up (No Measure)

ski progression

tippy toe walk

heel walk

walking quad stretch

walking figure 4

walking knee

walking leg swings

ski :20/:20/:20

kb psoas progression

30 singles

20 lofty singles

10 penguin taps

5ea single leg jumps x 4

single single double practice

double under practice

coach strict sit-ups, v-ups, sit-ups

Metcon (Time)

RX

2000/1750m Ski

-into-

200 Single Unders

50 Strict Abmat Sit Ups

150 Double Unders

50 V-Ups

100 Crossover Singles

50 Abmat Sit Ups

Time Cap: 20min

Intermediate

1750/1500m Ski

-into-

150 Single Unders

40 Strict Abmat Sit Ups

100 Double Unders

40 V-Ups

50 Crossover Singles

40 Abmat Sit Ups

Beginner

1500/1300m Ski

-into-

150 Single Unders

30 Abmat Sit Ups

100 Single Unders

30 Alternating V-Ups

50 Single Unders

30 Abmat Sit Ups
Stimulus:

Target time: 15-17:00

Accessory (No Measure)

3 Rounds for quality

10 Elevated Toe Double KB/DB Romanian Deadlift

Mobility (No Measure)

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

1 Minute Posterior Shoulder Smash (each arm)

2x 10 Seated External Rotations (each arm)

4x 5 Quad Foam Rolling (each leg)
Posterior Shoulder Smash

Seated External Rotations

Quad Foam Rolling