CFSBMetcon – Tue, Nov 26

CrossFit Steamboat – CFSBMetcon

General Warm-up (No Measure)

2x

row progression

low back series:

cat cow

nerve flossing

reach to the sky touch your toes

lateral jumps

up/downs

bw good mornings

kb deadlift

lateral jumps over the rower

pause burpees

banded good mornings

kb cleans

lateral burpees over rower

kb good mornings

kb sdhp

Metcon (Calories)

– RX –

Every 2:00 for 6 rounds:

15 burpees over the rower

Max-cal row

– Rest 2:00 between rounds.

– INTERMEDIATE –

Every 2:00 for 6 rounds:

10 burpees over the rower

Max-cal row

– Rest 2:00 between rounds.

– BEGINNER –

Every 2:00 for 6 rounds:

8 burpees

Max-cal row

– Rest 2:00 between rounds.
Stimulus:

1:1 work to rest ratio – so pushing the pace today. Trying to get the burpees done in 1-1:15.

Stretching (No Measure)

Accumulate:

:30 figure-4 stretch/side

:30 standing calf stretch/side

– TRAVEL – (No Measure)

Every 2:00 for 6 rounds:

15 burpees over an object (6 in)

Max shuttle runs (25 ft)

– Rest 2:00 between rounds.