SSCMetcon – Fri, Mar 29

CrossFit Steamboat – SSCMetcon

Lifestyle Challenge Week 11 (No Measure)

LAST WEEK!!!!

Lifestyle Challenge Week 11 – spend an extra 20 min a day working on your fitness. examples; if you come to the gym on Wednesday – add an extra 20 min of exercise (walking, yoga, rower, lifting weights) get a point. If you typically rest on Thursdays – get in 20 min of exercise get a point. If you typically go for a run on Mondays – add an extra 20 min of exercise (walking, yoga, rower, lifting weights) get a point. Make sense???. if you have questions – ask a coach

Warm Up (No Measure)

bike/ski 1:00

2 position squat/thoracic on the rig

10ea single leg raise on the rig + IR/ER

10 up/dog to childs pose

3 position couch stretch

bike/ski 1:00

10 bootstrappers

5 plank rocks + thoracic pushups

10 straight leg sit-ups

bully stretch

Bike/Ski 1:00

10 air squats

5 wormy pushups

10 alt v-ups

ttb warmup

pushup warmup

Metcon (Time)

3 Rounds

27 Air Squats

21 GHD Sit Ups

15 Deficit Push Ups (4/2 inches)

-rest 3:00-

3 Rounds

27 Air Squats

21 Toes to bar

15 Push Ups

Time cap: 23:00
Stimulus:

Breaking up all the movements as necessary. You want to try to finish one round in around 3 min.

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