Friday

Steamboat Strength and Conditioning – SSCMetcon

HAPPY BIRTHDAY JUSTIN AND BRENT!!!

Warm-up

Warm-up (No Measure)

2 Rounds:

–1min Ski Erg

–10ea Lying Leg Swing

–5ea Lying Leg Crossover

–5 Roll Over V-Sit

–10 Plank To Downdog

2 Rounds:

–20 Tippy Toe Walk

–:Top of Calf Rise Hold

–30 Little Hops

–6 Alt Step Ups

1 Round Right Arm – Then 1 Round Left Arm:

–5 DB Deadlift

–5 DB Swing

–5 DB Power Clean

–5 DB Push Press

–5 Thoracic Pushups

–10 Alt Plank Shoulder Taps

–:10 Sec Handstand Hold

–3 Box Jumps

Metcon

CrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 15 minutes of:

3 wall walks

12 dumbbell snatches

15 box jump-overs

F: 35-lb. dumbbell, 20-in. box

M: 50-lb. dumbbell, 24-in. box
To learn more about CrossFit Games Open 22.1 RX (Ages 16-54) click here

CrossFit Games Open 22.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 15 minutes of:

3 wall walks

12 dumbbell snatches

15 box jump-overs

F: Scaled wall walks, 20-lb. dumbbell, 20-in. box, may step up on box jump-overs

M: Scaled wall walks, 35-lb. dumbbell, 24-in. box, may step up on box jump-overs
To learn more about CrossFit Games Open 22.1 Scaled (Ages 16-54) click here