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Blog
Feb
23
2024

SSCMetcon – Sat, Feb 24

By wodify 0

CrossFit Steamboat – SSCMetcon

Warm-up

P1- :45 Bike

P2- Sumo Inchworm + Scorpion

*switch

P1- :45 Ski

P2- Bootstrappers

*switch

P1- :45 Bike

P2- 5ea Two Position Lunge Rocks

*switch

then;

20 tippy toe walk

20 heel walk

:20 sec deadhang

5 Air Squats

5 KB Deadlift

10 calf raises

5ea sl calf raises

:20 sec supinated grip deadhang

6 Alt. Lunges

5ea Single ARM KB Deadlift

6 Alt. Box Step Ups

10 ring rows- supinated to chest

5 Box Jumps

3 KB Goblet Squat

4 KB Goblet Lunge

*Go over DBALL over shoulder and squat

Metcon (AMRAP – Rounds and Reps)

AMRAP 35:00

With a Partner,

Follow the leader through each section;

Section 1:

5 Box Jump Overs

3 Dball Over the Shoulder (100/70)

1 Dball Front Squat

Section 2:

15/12 Calorie Bike

Section 3:

6 KB Deadlifts (70/53)

4 Alt. KB Lunges

2 Strict Chest to Bar Pull-ups

Section 4:

15/12 Calorie Ski