CFSBMetcon – Wed, Jul 10

CrossFit Steamboat – CFSBMetcon

Warm Up (No Measure)

7 up/downs

14 glute bridges

7ea single arm db deadlift

30 singles

30 singles (front back/side to side)

14 forearm plank to downdog

:20ea bent knee side plank

7ea single arm db crossbody deadlift

20 lofty singles

10 single single double

5 du

3 pause burpees

7ea bent knee side plank + hinge

7ea single leg db deadlift

3ea sa db burpee

barbell:

pausing clean deadlift

shrug

highpull

muscle

foot work

tall clean drops

high hang power clean

power clean

Weightlifting

Power Clean

Build up to a heavy power clean

10-12 minutes

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Burpee Dumbbell Deadlift (2x50s/35s)

30 Double Unders after each set

Time cap: 14 minutes

Accessory (Checkmark)

3-4 Rounds for quality

20 each KB front rack single leg march

10 cat/cow w/rock back