CFSBMetcon – Wed, Jul 3
CrossFit Steamboat – CFSBMetcon
Warm Up (No Measure)
Bike arms only :30
Foam roll hips/quads/glutes
Bike legs only :45
3 position kb psoas
bike 1:00
banded figure 4 hip distraction
10 alternating box steps ups w/ toe drag
10 straight leg sit-ups
5ea lateral box step ups
10 hands behind the head tempo abmat sit-ups
coach ghd
coach step ups
Metcon (Calories)
15:00 AMRAP
Buy in: 45/35 Calorie Air Bike
3 Rounds
30 GHDs
30 Dumbbell Box Step Ups (35s/25s) (24/20)
-in the remainder of time-
Max Calorie Air Bike
Stimulus:
Looking to get 35/25+ calories on the bike in the remaining time so you will need 2+ minutes on the bike.
You want to be off the bike in no more then 3 min in the first part .
For the weight on the dumbbell step ups you want to be able to do 10 step ups before braking.
Scale today for GHD sit-ups is hand behind the head abmat sit-ups
Accessory
3-4rds for quality:
10 alt db zottman curl
10ea db tricep kick backs