CFSBMetcon – Wed, Sep 4

CrossFit Steamboat – CFSBMetcon

Warm Up (No Measure)

foam roll quads/hamstring/hip flexors/glutes/lats

10ea table top rotations

10 plank to downdog

10ea lateral box step ups

10 leg swings

5 plank to pike walk

10ea box step ups – drag toe down and up box

easy 50m jog

jog backward

partial wall walk

4 alt db step ups

run 100m

Metcon (AMRAP – Rounds and Reps)

20:00 AMRAP

400m Run

6 Wall Walks

18 Single Dumbbell Alternating Box Step Ups (50/35)(24”/20”)
Stimulus:

Shooting for 4+ rounds

Cooldown

:30ea high pigeon

10ea lat pulses