SSCMetcon – Sat, Mar 23
CrossFit Steamboat – SSCMetcon
Warm Up (No Measure)
lacrosse ball upper lat/pec
ski/bike 1:00
7 up/downs
:10 deadhang/:10 lat active/10 lat pull-ups
7ea db deadlift
7 crab hip ups
7ea sit thru
ski/bike 1:00
3 pause burpees
10 kip swings
7ea db swings
7 box dips + 10 sec hold
3 kip swings + 3 kipping hanging knee raise – to hip
3 kip swing + 3 kipping hanging knee raise – to armpit
3 kip swings + 1 ttb
3 db clean
3 db press
3 db snatch
6 alt db snatch
3 jumping ring dips
3 burpee box get overs
Metcon (Time)
4 rds for time – split as needed:
40 Burpee Box Get Overs (30/24)
30 TTB
20 Alt Hang DB Snatch (50/35))
10 Ring Dips