CFSBMetcon – Fri, Mar 21

CrossFit Steamboat – CFSBMetcon

Warm Up (No Measure)

1:00 bike/ski/row

accumulate 2 min deadhang

1st break 10ea single leg raises

2nd break 10ea scorpion

repeat

Bench Press

12 min to build up to a heavy

Metcon (Time)

3 Person Team

300/240 cal Bike

5,000/4,000m Row

5,000/4,000m Ski

*All three working at the same time – switch as desired.

Time Cap 30:00

Intermediate

For Time

3 Person Team

240/200 cal Bike

4000/3200m Row

4000/3200m Ski

-All three working at the same time – switch as desired.

Beginner

For Time

3 Person Team

180/140 cal Bike

3000/2400m Row

3000/2400m Ski

-All three working at the same time – switch as desired.

Mobility (No Measure)

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

2x 1 Minute Pec Stretch

2x 1 Minute Ring Bicep Stretch
Pec Stretch

Ring Bicep Stretch