Saturday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

2RDS

100′ of Toe Walk

100′ of Heel Walk

100′ of High Skips with Arm Swings

100′ of Walking High Kicks

50′ of Lunge Twist/Twist/Reach

50′ Ostrich Walk

2RDS

10 Plank to Down Dog

10 Up Dogs

10 Slow Plank Rocks (weight moves from wrist to finger tips and back)

5 Box Jumps

Workout

Metcon (Time)

Get Fit, Save Kids!

Complete with a weighted vest for time:

400m Run

60 Box Step-ups (24/20)

60 Push-ups

400m Run

60 Push-ups

60 Box Step-ups

400m Run

“We are challenging all CrossFit boxes and athletes nationwide to participate in the “Get Fit, Save Kids” WOD for the Rise Up for Children event going on at Operation Underground Railroad Thursday, July 30 2020. This workout is meant to bring a community together to help spread awareness to put an end to human trafficking, the largest growing criminal enterprise of the world. Stand up with CrossFit O.U.R. RISE UP and GET LOUD for those who can’t do it themselves.”