CFSBMetcon – Thu, Jun 27

CrossFit Steamboat – CFSBMetcon

Warmup

2 rds:

row/ski 1:90

10ea knee circles

10 calf raises

4 alt box step ups

:30 deadhang (lat active)

10 ea shoulder series

sumo squat cossack sq ir/er flow

5 tempo front squats

5 seated jumps

5 front squats

1 seated box jump

Front Squat

3 Sets:

8 Front Squats (65-70%)

3 Seated Box Jumps after each set

-rest 2 Minutes between sets-

Metcon (Time)

7 Rounds For Time

10/8 Calorie Air Bike

1 Rope Climb

10 Box Jump Overs (24/20)

1 Rope Climb

Time cap: 15 minutes
Stimulus:

Scale for rope climbs is 3 strict pull-ups