SSCMetcon – Sat, Dec 10
Steamboat Strength and Conditioning – SSCMetcon
Warm Up
:90 Machine of Choice
8 Alt. Plank Shoulder Taps
4 Plank to Downdog
3x
4ea. Single Leg Lying Leg Swings
4 Straight Leg Sit Ups
3x
:10 Deadhang
:10 Handstand Hold
3x
5 Ring Rows
8ea. S. Arm Farmers March
3x
then;
10 Kip Swings
2x “Belly to Leg Only Wall Walk”
3 Kip Swings + 1 Pull Up
1x “Belly to One Step Wall Walk”
2x 1 Pull Up + 1 C2B
1 Wall Walk
Metcon
With a partner;
AMRAP 13:00
150m Ski Erg
8 Weighted Sit Ups (50/35)
5 Chest to Bar Pull Ups
*Complete you go, I go- full rounds
rest 2:00
then;
6 Rounds for Time
6 Wall Walks
100 Alt. KB Farmers Marches
*Complete breaking up work as desired