CFSBMetcon – Tue, Nov 12

CrossFit Steamboat – CFSBMetcon

General Warm-up (Checkmark)

1 set:

:30 row (easy pace)

10 alternating scorpion stretches

:20 plank hip taps (same side)

5 air squats, slow

1 set:

:30 row (moderate pace)

10 push-ups from the knees

:20 active bar hang

5 air squats, faster

1 set:

:30 row (fast pace)

10 single-arm dumbbell shoulder presses/arm

10 scap pull-ups

5 jumping air squats, slow

1 set:

:30 row (sprint pace)

:30 single-arm dumbbell overhead hold/arm

10 kip swings

5 jumping air squats, faster

Skill Work (Checkmark)

Pre-workout

EMOM 10:

Min. 1 | :20 plank shoulder taps

Min. 2 | :20 jump rope practice

– Athlete’s choice of jump rope skill.

241112 (AMRAP – Rounds and Reps)

– RX –

AMRAP 10:

8/10-cal row

8 handstand push-ups

– INTERMEDIATE –

AMRAP 10:

8/10-cal row

4 handstand push-ups

– BEGINNER –

AMRAP 10:

5/7-cal row

4 DB shoulder presses (15/20 lb)

– MASTERS 55+ –

AMRAP 10:

8/10-cal row

8 pike push-ups from a box

Stretching (Checkmark)

1 set:

1:00 banded shoulder stretch/arm

– AT-HOME – (AMRAP – Rounds and Reps)

AMRAP 10:

5 shuttle runs (25 ft)

8 handstand push-ups

– 1 shuttle run = 25 ft down + 25 ft back.