SSCMetcon – Sat, Apr 6

CrossFit Steamboat – SSCMetcon

Warm Up (No Measure)

foam roll thoracic

lay on foam roller – shoulder blade/spine work

partner 1- bike

partner 2 – 16 walking quad stretch

*switch

partner 1- bike

partner 2 – 16 walking knee squeeze

*switch

5 inchworm + scorpion

5ea tabletop rotations

10 up/dog to childs pose

:20 bent knee hollow

10ea lying single leg raises

10ea lying single leg crossovers

5 v-sit roll overs

:20 hollow

Metcon (Time)

Partner Workout:

375/300 cal Bike OR 5,000m Run

One partner works at a time. “Resting” partner must hold 2×70/50 in a farmers hold. Switch on the bike/run as desired.

Time cap: 40 minutes

Core (Checkmark)

4 sets:

10 Overhead Plate Situps

10 Strict Hanging Leg Raise

15 Oblique twists with med ball (each side)

7 Alligator Rolls (each side)

Rest 2:00 between sets