CFSBMetcon – Fri, Sep 13

CrossFit Steamboat – CFSBMetcon

Warm Up (No Measure)

foam roll calves/shins

tippy toe walk

heel walk

10 calf raises

10ea sl calf raises

foam roll inner thigh/hip flexors

5ea slow groiners + hip opener + glute activation

10ea kb hip flexion

kb psoas

10 up/dog to childs pose

10 slow tempo abmat sit-ups

30 singles

20 lofty singles

5ea single leg jumps x 4

5 slow air squats

10 straight leg sit-ups

10 single single double

10 du

5 goblet squats + 10sec hold at bottom

coach ghd

Metcon (Time)

81-63-45-27

Double Unders

27-21-15-9

Goblet Squat (53/35)

** 15 GHDs after each round

Time cap: 15 minutes

Cooldown

10 up/dog childs pose

1:00 pigeon

10ea 90/90