CFSBMetcon – Tue, Feb 18

CrossFit Steamboat – CFSBMetcon

Warm Up (No Measure)

1:00 Row

10 Box Step Ups

10 Banded Shoulder Press

10-second Handstand Holds

10 Hollow Rocks

1:00 Row

10 small hops/10 Big hops

5 box jumps

5 db shoulder press plus

5 db floor press with rotation

HSPU progression

3 box jump overs

Coach Bench press with pause

Pause Bench Press

*3 second pause at the bottom*
Build up to a Heavy Pause Bench Press (3-seconds)

in 15:00

Mammoth Lake (Time)

RX

3 Rounds

30/24 Calorie Row

25 Box Jump Overs (20’’)

20 Handstand Push Ups

Time cap: 16:00

Intermediate

3 Rounds

25/20 Calorie Row

20 Box Jump Overs (20’’)

15 Handstand Push Ups

Beginner

3 Rounds

20/16 Calorie Row

15 Box Step Ups (20’’)

10 Dumbbell Push Press (light)
Stimulus:

Target time: 12-14:00

Mobility (No Measure)

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

2x 10 Open Book

10x 5 Second Cobra
Open Book

Cobra