SSCMetcon – Fri, Apr 5

CrossFit Steamboat – SSCMetcon

Warm Up (No Measure)

bike/ski 1:30

1x

lacrosse ball

ballerina

hollow arch

ir/er

wrist pinned elbow/shoulder screw

2x

20 thoracic pushups

10 glute bridges

10 side plank rotations

2x

5 tempo ring rows

5 tempo bench press

5 temp box dips + 10 sec hold

5 ea segmented db row

Metcon (Time)

75 Bench Press (135/85)

*Every time you break, complete

10 Bent Over Dumbbell Rows (50s/35s)

-Rest 5:00-

75 Ring Rows

*Every time you break, complete

10 Bench Dips
Stimulus:

Choose a weight for the bench press that you can do 15 reps unbroken when fresh. You want to be doing sets of 5-0 through out the workout. DB rows should be done unbroken. Legs will be straight for box dips – bend knees to make it easier

Posterior Leg Accessory (Checkmark)

10 Minute EMOM

:40 of Hamstring Walkouts, :20 rest

:40 of Glute Bridges, :20 rest

For quality, not reps.