WOD 06/25/2022

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

Dynamic Warmer 2x:

**No shoes

50′ Tippy Toe Walk

50′ Heel Walk

50′ Outside of Foot Walk

50′ InchWorm

50′ Ankling

50′ Bounding

Mobility 2x:

:45ea Lacrosse Ball Seated Hamstring Smash

12 Narrow Stance Hamstring/Low Back Focused Bootstrappers

20 Prone Banded Hamstring Curls

Movement Primer 1x:

8 Up Downs

5 Pause Deadlift (Shin, Knee, Hip)

8 Alt. Step Ups

5 Burpees

5 Pause Deadlift (only at shin set up)

4 Box Jump with :03 pause in landing

3 Bar Facing Burpees

5 Deadlift

3 Box Jumps (fast)

Metcon

Metcon (No Measure)

With a partner;

AMRAP 10

60m Sled Push

2x60m Shuttle Run

AMRAP 10

4 Deadlifts (heavy, team chooses weight)

8 Bar Facing Burpees

AMRAP 10

10 Box Jumps

100ft Farmers Carry (heavy, team chooses weight)

*this workout is a continuous 30 minutes and is you go-i go FULL ROUNDS alternating