SSCMetcon – Wed, May 15

CrossFit Steamboat – SSCMetcon

Warm Up (No Measure)

foam roll hip flexors

3 position couch stretch

:30 bike – arms only

7 up/dog to childs pose

7 up/downs (focus on bringing feet to hands)

:45 bike – legs only

7 cat/cow with rock back

5 pause burpees (still focusing on bringing feet to hands)

1:00 bike

7ea thread the needle

3 burpee to a plate

Metcon (Time)

42-30-18

Calorie Air Bike (Women: 34-24-14 calories)

Burpees to Plate

*10#plate

Time cap: 16 minutes

Accessory (No Measure)

3-4 rds for quality:

20 KB Deadbug

12 ea ring h-sit oblique twists

8ea turkish sit-up