SSCMetcon – Fri, May 17

CrossFit Steamboat – SSCMetcon

Warm Up (No Measure)

lacrosse ball shoulder blade

banded shoulder distraction

heavy db hold + ir/er

2rds:

10 glute bridge

10 db good morning

5 segmented banded row

Metcon (Time)

3 sets:

3 Rounds

10 Bench Press (135/85)

20 Bent Over Banded Rows

-rest 1:1 between sets-

time cap: 25 minutes
Stimulus:

This is 9rounds total – pretty high volume for the bench. choose a weight that you will be able to do most of the sets unbroken.

Accessory (Checkmark)

3-4 Rounds For Quality

8ea KB pause split stance RDL

8 1 ½ Goblet Squat

8ea KB Single Leg Calf Raise