CrossFit Steamboat – CFSBMetcon
General Warm-up (Checkmark)
2 sets:
5 inchworm to push-up + down dog
10 PVC pass-throughs
5 inchworm to push-up + down dog
10 PVC around-the-worlds
5 inchworm to push-up + down dog
10 PVC snatch grip behind-the-neck presses
Hang Power Snatch (- RX –
10 rounds:
3 hang power snatches
– Lift every 2:00.
– Build in load if technique allows.
– INTERMEDIATE –
Same as Rx’d”
– BEGINNER –
Same as Rx’d
)
Skill Work (Checkmark)
Post-workout
8 sets:
:20 plank hold
:10 rest
Stretching (Checkmark)
Accumulate:
1:00 cobra stretch
:30 foam roll lats/side
– AT-HOME – (Checkmark)
Every 2:00 for 10 rounds:
5-10 left-arm DB hang power snatches
5-10 right-arm DB hang power snatches