SSCMetcon – Fri, Nov 25
Steamboat Strength and Conditioning – SSCMetcon
Warm Up
2 sets:
:20 single-unders
:20 hollow rocks
:20 squat hold
– Rest :10 between sets.
2 sets:
:20 single-single-double
:20 kipping leg raises
:20 air squats
– Rest :10 between sets.
2 sets:
:20 double-unders
:20 knees-to-chest
:20 goblet squats
– Rest :10 between sets.
DB Thruster Specific Warmup:
5ea sa DB Squat
5ea sa DB push press
5ea sa db thruster
3 DB thruster – slow down fast up
3 DB thruster
Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
50-lb/35-lb dumbbells