CrossFit Steamboat – SSCMetcon
Warm Up (No Measure)
2rds:
1:00 Row
10 Banded Pull Aparts
5ea shoulder swings
5up/downs
4 alt scorpion
2rds:
1:00 Row
10ea knee circles
10 shin raises
10 calf raises
10 alt box step ups
3rds:
5 bench press – building
5 box jumps/3 box jump overs/2 burpee box jumps
Metcon (Time)
Teams of 2
100/80 Calorie Row
100 Bench Press (115/75)
80 Box Jumps
80/64 Calorie Row
80 Bench Press (135/85)
60 Box Jump Overs
60/48 Calorie Row
60 Bench Press (155/95)
40 Burpee Box Jumps
– Split reps as desired –