CFSBMetcon – Tue, Mar 25

CrossFit Steamboat – CFSBMetcon

Warm Up (No Measure)

foam roll lats/calves/shins/hip flexors

bike/ski 1:00

couch series

kb knee raises

bike/ski 1:00

tippy toe walks

heel walks

50 single unders

bottom of ring hold + tension

top of ring support hold

bike/ski (:20/:20/:20)

lofty singles

single single double

du

ring dip negatives – jump to support slow down

jumping ring dips

ring dips

wall ball GHD

coach ghd

practice du

Metcon (3 Rounds for time)

On a continuously running clock, every 7 minutes for 3 sets, complete:

800-meter Ski

40 double-unders

20 GHD sit-ups

10 ring dips

Intermediate

On a continuously running clock, every 7 minutes for 3 sets, complete:

800-meter ski

20 double-unders

20 GHD sit-ups to parallel

10 ring dips

Beginner

On a continuously running clock, every 7 minutes for 3 sets, complete:

400-meter ski

40 single-unders

20 sit-ups

10 foot-assisted ring dips

Mobility (No Measure)

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

20x Shoo the Cat

20x 90/90 Rotations

2x 10 Shoulder Extension Bridges

4x 5 Quad Foam Rolling (each leg)
Shoo the Cat

90/90 Rotations

Shoulder Extension Bridges

Quad Foam Rolling