CFSBMetcon – Thu, Sep 12

CrossFit Steamboat – CFSBMetcon

Warm Up (No Measure)

1:00 Machine

2x

8 cat cow

8 nerve floss ea

8 reach to the sky touch toes

20 glute bridge (20ea single leg glute bridge)

10ea shoulder rolls

:30 goal post hold

20 prone arm raises

20 sumo kb deadlift

20 banded straight arm scap pulls

20 sumo rkbs

20 banded straight arm dl

20ea db highpull

20ea cross body banded tricep press

20ea db bench press

Strength

Deadlift

Deadlift – DELOAD – based off same number you have been using for the past 3 weeks:

5 reps @ 40%

5 reps @ 50%

5 reps @ 60%

Bench Press

Bench Press- DELOAD – based off same number you have been using for the past 3 weeks:

5 reps @ 40%

5 reps @ 50%

5 reps @ 60%

Accessory

2-3x for quality:

20alt single leg v-ups

20ea kb teapots