CFSBMetcon – Wed, Nov 20

CrossFit Steamboat – CFSBMetcon

General Warm-up (No Measure)

10 alternating Spiderman stretches

10 alternating scorpion stretches

10 leg swings/leg (front and back)

:10 dead hang :10 lat active 10 lat pullups

10 alternating plank reach-throughs

10 single-arm single-leg kettlebell deadlifts/leg

10 ring rows

10 up-downs

10 single-arm kettlebell swings/arm (shoulder height)

5 kipping ring rows/5 small kips

10 burpees

10 kettlebell swings (American swings)

3 jumping pull-ups

coach burpee pull-up

Metcon (Time)

– RX –

1-2-3-4-5-6-7-8-9-10 reps for time of:

KB swings (70/53)

Burpee pull-ups

– Pull-up bar 6 inches from fingertips with arms overhead.

Time Cap: 11:00

– INTERMEDIATE –

1-2-3-4-5-6-7-8-9-10 reps for time of:

KB swings (53/35)

Burpee pull-ups

– Pull-up bar 1 inch from fingertips with arms overhead.

– BEGINNER –

1-2-3-4-5-6-7-8 reps for time of:

KB swings (26/18)

Burpee jumping pull-ups

– Pull-up bar between forearm and elbow with arms overhead.

Skill Work (No Measure)

EMOM 10:

Min. 1 | 2 Turkish get-ups

Min. 2 | :10-:30 L-sit hold

Stretching (No Measure)

1 set:

1:00 foam roll quadriceps

:30 foam roll lats/side

– TRAVEL – (No Measure)

1-2-3-4-5-6-7-8-9-10 reps for time of:

Alternating DB snatches

Burpee to a target (12 in)