CFSBMetcon – Fri, Oct 11

CrossFit Steamboat – CFSBMetcon

General Warm-up (No Measure)

Bike/ski 1:00

single leg raises

single leg crossover

v-sit roll over

Bike/ski 1:00

slow groiners with hip opener

Bike/ski 1:00

barbell smash triceps/upper lat

rig tricep stretch

forearm plank to down dog

monster walks

straight leg sit-ups

forearm side plank rotations

banded ir/er

alt v-ups

coach front squat

coach v-ups

Metcon (Time)

21-15-9

Bike calories

Front squats (95/65)

V-ups

RX+ GHD Sit-ups

Time Cap: 11:00

Stretching (No Measure)

2 sets:

:30 foam roll IT band/leg

:30 lacrosse ball roll/foot