SSCMetcon – Thu, Apr 11

CrossFit Steamboat – SSCMetcon

Warm Up (No Measure)

bike/ski :45

lacrosse ball glutes on the wall

lacrosse ball hip flexors

3 pos couch stretch

bike/ski :45

12 alt shin box

5ea fire hydrant

5ea fire hydrant + kick back

5ea donkey kicks

:20 quadruped hold

12 alt shin box + extension

8ea prone straight leg raise

8ea adductors

8ea abductors

:10 ea floating quadruped

:20 bottom goblet squat hold

warmup lunge/squat

Metcon (Time)

5 sets

50ft Dumbbell Front Rack Walking Lunge (50s/35s)

12 Dumbbell Front Squats (50s/35s)

-rest 2:00 between sets-

Time cap: 18:00

Accessory (No Measure)

for quality

Every 1:00 (10:00)

Odd Minutes: 10 DB Good Mornings @ Moderate weight

Even Minutes: 15 Standing db calf raise @ moderate weight