CFSBMetcon – Wed, Nov 13
CrossFit Steamboat – CFSBMetcon
General Warm-up (Checkmark)
1 set:
:30 single-unders
10 alternating Spiderman stretches
7 wall-facing squats
1 set:
:30 single-single-double-unders (or attempts)
10 push-ups to down dog
7 wall-facing squats
1 set:
1:00 jump rope practice
10 leg swings across the body/leg
10 leg swings front to back/leg
7 wall-facing squats
241113 (Time)
– RX –
3 rounds for time:
30 wall-ball shots (14/20 lb) (9/10 ft)
90 double-unders
– INTERMEDIATE –
3 rounds for time:
30 wall-ball shots (10/14 lb) (9/10 ft)
30 double-unders
– BEGINNER –
3 rounds for time:
20 wall-ball shots (6/10 lb) (9/10 ft)
45 single-unders
– MASTERS 55+ –
3 rounds for time:
30 wall-ball shots (10/20 lb) (9/9 ft)
50 double-unders
Stretching (Checkmark)
1 set:
1:00 double-forearm stretch
1:00 foam roll quad/leg
– AT-HOME – (Time)
3 rounds for time:
30 single-DB thrusters (35/50 lb)
90 double-unders