CFSBMetcon – Wed, Sep 25

CrossFit Steamboat – CFSBMetcon

General Warm-up (No Measure)

2x:

10ea single leg raise

5ea single leg crossover

5 v-sit rollover

20 thoracic pushups

10 bw good mornings

10 ring rows

row breakdown:

leg drive only

leg drive + hinge

leg drive + hinge + handle + pause

300m row – talk about stroke rate and damper

METCON (Time)

For time:

3,000-m row

Time Cap: 15min

Skill Work (Checkmark)

2 sets:

1:00 plank hold

50 Russian twists

Stretching (No Measure)

2 sets:

:30 Samson stretch/side

:30 elevated pigeon stretch/side

– TRAVEL – (No Measure)

Same as Rx’d