Saturday 06/24/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

:45 sec ski/jump rope

10 alt lunges

20 shoulder taps – static

10 up downs

:45 sec ski/jump rope

6 alt step ups

20 shoulder taps with rotation

5 burpees

5ea kb dl

5ea kb swing

5ea kb press

1/2 wall walk

50m run

5ea kb with pull back

5ea kb snatch

wall walk

50m run

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP – you go I go full rounds:

150/100m ski erg sprint

6 DB Box Step Overs (24/20)(50/35)

4 Burpees

5 min AMRAP – you go I go:

100m sprints

12 min AMRAP – you go I go full rounds:

30 Crossovers

6 KB Snatch (53/35)

3/2 Wall Walk