CFSBMetcon – Wed, Nov 6

CrossFit Steamboat – CFSBMetcon

General Warm-up (No Measure)

2rds:

:30 bike – moderate pace

16 alt walking quad stretch with pause – opening up hip flexor (walking figure 4)

10 up dog/childs pose (plank to downdog)

2rds:

:20 bike – fast pace

10 walking lunges

2rds:

10 sit-ups

3 0 mountain climbers

10 unweighted good mornings

Skill Work (No Measure)

Pre-workout:

3 sets:

10-20 GHD sit-ups

– Rest as needed.

Metcon (Time)

– RX –

3 rounds for time:

1200m Bike

20 DB farmers carry walking lunges (50/35 lb)

– Use two dumbbells.

12 min time cap

– INTERMEDIATE –

3 rounds for time:

1200m Bike

20 DB farmers carry walking lunges (35/20 lb)

– Use two dumbbells.

– BEGINNER –

3 rounds for time:

900m Bike

16 unweighted walking lunges

Stretching (Checkmark)

1 set:

1:00 foam roll quadriceps/side

1:00 foam roll glute med/side

– TRAVEL – (No Measure)

Same as Rx’d