SSCMetcon – Mon, Apr 29

CrossFit Steamboat – SSCMetcon

Warm-up (No Measure)

50′ walk on toes

50′ walk to toes backwards

50′ walk on heels

50′ walk feet turned out

50′ walk feet turned in

50′ walk on outside of feet

:10 sec deadhang + :10 sec lat active + 10 lat pullups

10ea shoulder series

4 plank rocks + 4 alt scorpion 2x

50′ walking quad stretch

50′ walking figure 4 stretch

50′ knee squeeze stretch

25′ lunge walk-arms locked out overhead

25′ lunge walk – torso twist towards forward leg

:10 sec deadhang + :10 sec lat active + 10 lat pullups

10ea shoulder series

10 Ring Rows

3 jumping pull-ups

3 push-up negative

3 hrpu

50′ butt kickers

50′ high knees

100′ Karaoke

50′ 3 jumps + 3 forward jumps

100′ 3 jumps + 3 forward jumps + run

2 position squat on rig

5 tempo air squats

5 air squats

3 pull-ups as done in wod

3 puh-ups as done in wod

Murph Prep Week 2 (3 Rounds for reps)

10min AMRAP

200m Run

10 Strict Pull-Up

-Rest 2 Min-

10min AMRAP

200m Run

20 Push-Up

-Rest 2 Min-

10min AMRAP

200m Run

30 Air Squat

**if we need to do shuttle sprints we will do 12 shuttle runs (1= 25’down and back)