CFSBMetcon – Tue, Jul 30

CrossFit Steamboat – CFSBMetcon

Warm Up (No Measure)

:30 bike arms only

foam roll inner/top knee

90/90

toe squats

:30 bike legs only

foam roll inner thigh

90/90 + heel tap

cossack squats

:30 bike

foam roll glutes

hip ups

squat w/knee tap

goblet squat

air squat

Metcon (Calories)

5 Sets

2:00 AMRAP

30 Air Squats

Max Calorie Air Bike

– Rest 2:00 between sets –
Stimulus:

Shooting for 18+/14+ calories per round.

Accessory

Strict Pull-up Accessory

1 set of max effort dead hang

then

3 sets of 5-8 negative pull-ups

rest 1:00 between sets