SSCMetcon – Tue, Feb 27

CrossFit Steamboat – SSCMetcon

Lifestyle Challenge Week 7

Spend a minimum of 10 min outside

Warm-up (No Measure)

3 position lacrosse ball shoulder mobility

3rds:

ski/bike :45

10 banded good mornings

10 childs pose arm raises

20-second Banded Overhead Hold

5ea bent knee side plank with hinge

hanstand pushup warmup:

tripod

tripod knee lift

headstand

handstand to headstand

handstand to headstand knees to chest

kipping hspu

deadlift warmup:

deadlift to knee

deadlift knee to mid shin

deadlift

add first set of plates

coach the wedge

Strength

Deadlift

5 sets of 5 Deadlifts @70% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

Metcon (Time)

Fot Time:

15-12-9-6

Calorie Air Bike

Deadlifts (155/105)

Strict Handstand Push ups

*Women’s Calories: 12-9-7-5

Time cap: 10 minutes
Stimulus:

Another quick one for the week. Looking to get our deadlifts done unbroken. HSPU can be spit up into multiple sets.