SSCMetcon – Wed, Apr 3

CrossFit Steamboat – SSCMetcon

Warm Up (No Measure)

dynamic warmup:

50′ tippy toe walk

50′ heel walk

50′ skip

50′ skip bwd

100′ side shuffle

100′ karaoke

50′ lunge + rotation

50′ inchworm

50′ 3 hops + 3 hops fwd

50′ 3 hops + 3 fwd hops + run

kb psoas series

10 wall ball glute bridge

10 wall ball ghd

5 slow air squats

5 wall ball front squats

5 wall ball push press

3 wall ball

Metcon (Time)

3 Rounds

400m Run or 25 Shuttle Sprints

30 GHD’s

20 Wall Balls (20/14, 11ft/10ft)

Time cap: 18:00
Stimulus:

This is a lot of GHD’s – if you do them often go for it otherwise you can choose to do some of them (maybe half) and then finish with either med ball ghd or weighted sit-ups.

Notice that the wall balls are high.

Strength (Checkmark)

3-4 Rounds for Quality:

10 Rear foot elevated DB Split Squat

15 Seated Dumbbell Calf Raise