CFSBMetcon – Wed, Jul 17

CrossFit Steamboat – CFSBMetcon

Warm Up (No Measure)

lacrosse ball calves/knees/shins

3 position couch stretch

bike arms only :30

knee circles

toe raises

10 little hops

10 big hops

10 alt box step ups

bike legs only :45

10ea kb knee lift

10 straight leg sit ups

bike 1:00

5 box jumps

5. sit-ups

Metcon (Calories)

12:00 AMRAP

Max Air Bike Calories

*Every 2:00, including 0:00 perform:

12 Box Jumps (24/20)

12 Abmat Sit Ups
Stimulus:

Shooting for 70+/55+ calories on the bike

wanting at least a minute on the bike so adjust reps if needed

Gymnastics

Handstand Push-ups and Jump Rope Skill Work (Checkmark)

Take 5 min to review/practice, then

EMOM10

odd: 5-10 reps of handstand push-ups at your level below.

even: Crossover-singles, double-unders, or single-unders. Choose a maintainable number or practice for 30 seconds.

Handstand Pushup Levels:

Level 1: Box handstand push-ups or seated shoulder press

Level 2: Kipping handstand push-ups

Level 3: Strict handstand push-ups

Level 4: Strict deficit handstand push-ups