CFSBMetcon – Wed, Mar 26

CrossFit Steamboat – CFSBMetcon

Warm Up (No Measure)

row progression

deadhang

shoulder series

banded lat pull downs

ring rows

row (:20/:20/:20) – coach damper settings

lat active

shoulder series

supine lat pull-over

jumping pull-ups

Metcon (Distance)

Tabata Row (20 rounds)

20-seconds Max Distance Row

10-second Rest
Stimulus:

Men: 1900+ Meters

Women: 1600+ Meters

Accessory (No Measure)

EMOM6:

Level 1

Odd Minute : 2-4 strict chin-ups

Even Minute: 5-7 Ring Rows

Level 2

Odd Minute : 4-6 strict chin-ups

Even Minute: 3-5 strict pull-ups

Level 3

Odd Minute : 6-8 strict chin-ups

Even Minute: 5-7 strict pull-ups

Mobility (No Measure)

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

15x Bootstrappers

2x 15 Adductor Rockbacks

2x 10 Down Dog
Bootstrappers

Adductor Rockbacks

Down Dog