SSCMetcon – Wed, Mar 20

CrossFit Steamboat – SSCMetcon

Lifestyle Challenge Week 10 (No Measure)

No sugar – this includes honey and maple syrup (the only exception is your post wod protein shake)

Warm Up (No Measure)

bike 2:00

lacrosse ball calves/hip flexors

20 tippy toe walk

20 heel walk

10 calf raises

10 shin raises

5ea single leg calf raises

50 single jump rope

:30 deadhang

15 shoulder flexion

:20ea banded single leg rdl

5ea stationary lunge taps

50 single jump rope (side to side, front to back, scissors)

:30 lat active

15 shoulder abduction

10ea banded step over + reverse lunge

5ea step forward lunges

15 single single double

15 double unders

:10/:10/10 lat pull-ups

15 shoulder flexion

10ea banded lateral step overs

10 alt walking lunges

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

25ft Single Dumbbell Walking Lunge (50/35)

50 Double Unders

25ft Single Dumbbell Walking Lunge (50/35)

15/12 Calorie Air Bike
Stimulus:

Looking for 4+ rds. The dumbbell will be held at shoulder height in the front rack.

Accessory (No Measure)

3- 4 rds for quality:

50 dbl kb front rack carry (35/25)

16 alt gorilla row

16 kb horn bicep curl

*1 rd is down and back

rest 1 min between rds