CFSBMetcon – Tue, Oct 22

CrossFit Steamboat – CFSBMetcon

General Warm-up (No Measure)

50 feet of each:

Jog x 3 laps

Skipping high knees

Lateral shuffle/direction

Toy soldiers

Samson lunges (10 lunges then jog)

Crawling Spiderman lunges (10 lunges then jog)

Bear crawl

Bunny hop

Broad jump (5 jumps then jog)

Burpee broad jump (5 jumps then jog)

kip swings

kip swings + knee

kips swings+ hip pop

kip swings + hip pop with hand release

kip swings + kipping pullup

kip swings + kipping pullup + kip swings

kip swings + kipping pullups

coach kbs

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
17 min time cap

Stimulus:

It might be cold and snowy – option to row 500/400m is available.

Choose a weight for the kb that you can go unbroken in the first round for sure – maybe breaking after that. Then unbroken or 2 sets on the pull-ups in the first round then 2-3 after.

Stretching (No Measure)

3 rounds

:30 seconds each

table top hold

bent knee hollow hold

side plank hold

Accumulate:

1:00 foam roll lat/side

– TRAVEL – (No Measure)

3 rounds for time:

400-m run

21 DB swings

12 up-downs