CFSBMetcon – Tue, Oct 29

CrossFit Steamboat – CFSBMetcon

General Warm-up (No Measure)

2 rds:

row progression

20 jumping jacks

10 kettlebell deadlifts

:20 plank hold

10 kettlebell hip pops

10 thoracic pushups

10 russian kettlebell swings

Core Primer (No Measure)

5 Rounds

200′ double KB Farmers Carry

rest :30

100′ double KB Front Rack Cary

rest :30

Metcon (Calories)

– RX –

5 x 4:00 rounds:

30 Russian KB swings (53/35 lb)

Max-cal row

– Rest 1:00 between rounds.

– Score is total calories.

– INTERMEDIATE –

5 x 4:00 rounds:

20 Russian KB swings (53/35 lb)

Max-cal row

– Rest 1:00 between rounds.

– Score is total calories.

– BEGINNER –

4-5 x 4:00 rounds:

12 Russian KB swings (26/18 lb)

Max-cal row

– Rest 1:00 between rounds.

– Score is total calories.
Stimulus:

Looking to get thru the kbs in 2-3 sets .

you want 2+ minutes on the rower

Stretching (Checkmark)

Accumulate:

1:00 banded shoulder stretch/arm

– TRAVEL – (No Measure)

5 x 4:00 rounds:

30 Russian DB swings

AMRAP:

12 up-downs

12 alternating reverse lunge steps

– Rest 1:00 between rounds.

– Score is total reps.