SSCMetcon – Mon, May 6

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 push-ups as done in wod

Murph Prep Week 3 (AMRAP – Rounds and Reps)

30:00 AMRAP

400m Run

5 Rounds of “Strict Cindy”

1 Rd of Strict Cindy:

5 Strict Pull Ups

10 Push Ups

15 Air Squats

Scoring: every 100m = 1 Rep (4 reps total)
Stimulus:

Looking for 6+ rounds