CrossFit Steamboat – SSCMetcon
Warm Up (No Measure)
ski breakdown:
arms only
arms + hinge
arms + hinge + squat
10ea single leg raises
10ea single leg crossovers
10 roll over to v-sit
1:00 ski
10 updog to childs pose
10 straight leg sit-ups
10 alt v-ups
Metcon (Time)
Teams of 2
5 sets: (1:1)
12/10 Calorie Ski (Or Row)
10 GHD’s
12/10 Calorie Ski (Or Row)
10 V-Ups
Time Cap: 30min
Stimulus:
Ski (row) should be done in around :40. Scale for GHD today will be abmat sit-ups with hands behind your head.
Trying to finish the set in less then 3 min.
Accessory (Checkmark)
3-4 rounds for quality:
15 Pulse Ups
60 sec Superman Hold
50′ Offset Overhead Farmer Carry (left overhead/right farmer hold)
50′ Offset Overhead Farmer Carry (right overhead/left farmer hold)