CFSBMetcon – Thu, Nov 7

CrossFit Steamboat – CFSBMetcon

General Warm-up (No Measure)

foam roll lats

foam roll calves

foam roll shins

50 singles

:30 deadhang

10ea shoulder series

10 kb deadlifts

10ea kb bent over rows

30 lofty singles

:30 lat active

10ea shoulder series

10 kb deadlifts

10 ea kb high pulls

hip pops

russian swings

kbs

double double singles

du

kip swings

kip swings + knee bend

kip swings +hand release

kip swings + hand release + kipping pull-up

kip swings + kipping pull-up + kips swings

kip swings + 2 kipping pull-ups

Metcon (AMRAP – Reps)

– RX –

4 rounds for reps:

1:00 KB swings (53/35)

1:00 double-unders

1:00 pull-ups

1:00 rest

– INTERMEDIATE –

4 rounds for reps:

1:00 KB swings (35/26)

1:00 double-unders

1:00 pull-ups

1:00 rest

– BEGINNER –

4 rounds for reps:

1:00 KB swings (26/18)

1:00 single-unders

1:00 foot-assisted strict pull-ups

1:00 rest
Stimulus:

20-30 kettlebell swings each minute.- choose a kb weight that you can easily do 15 unbroken.

7 5-100 double-unders each minute.

1 5-20 pull-ups each minute.

Stretching (No Measure)

1 set:

200-m recovery walk

1:00 calf stretch/side

– TRAVEL – (No Measure)

4 rounds for reps:

1:00 single-DB swings

1:00 double-unders

1:00 up-downs to a target

1:00 rest

– Use one dumbbell.