CFSBMetcon – Fri, Sep 6

CrossFit Steamboat – CFSBMetcon

Warm Up (No Measure)

2x

10ea shoulder rolls

:30 goal post hold

20 glute bridge

20 prone arm raises

5 progressive boot strappers/air squats

20ea db highpull

20ea db bench press

20ea cross body banded tricep press

5 wb front squats

5 wb push press

coach bench

practice syncro wb

Strength

Bench Press

Benchpress: (PHASE 2 – add 5-10# to your 1 rep max then take 90% of that number – this is the number you will base your percentages off of for the next 3 weeks)

10 reps @ 65%

5 reps @ 75%

3 reps @ 85%

1+ reps @ 95%

Metcon (Time)

Teams of 2

75 Synchro Wall Balls (20/14)

RX+ 50 Synchro Wall Balls (30/20)

Cooldown

Prone static quad stretch

static spiderman stretch

supine static figure 4