SSCMetcon – Sat, Feb 24
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