CFSBMetcon – Wed, Jul 24

CrossFit Steamboat – CFSBMetcon

Warm Up (No Measure)

row :45

7 up/dog to childs pose

14 thoracic pushups

14 glute bridges

row :45

7 plank to downdog

4ea db floor press plus ir/er

7ea db floor press in glute bridge

7 up/downs

4 alt slow groiners

4 alt dynamic groiners

3 pause burpees

7 air squats

3 burpees

deadlift

muscle clean

elbow punches

front squat

strict press

push press

thruster – pause at shoulder

thruster

barbell facing burpees

Strength

Bench Press

Build up to a Heavy Bench Press

10-12 minutes

Metcon (Time)

6 Rounds For Time:

10 Thrusters (95/65)

12/10 Calorie Row

10 Bar Facing Burpees

12/10 Calorie Row

Time cap: 20 minutes