SSCMetcon – Wed, Jan 3

Steamboat Strength and Conditioning – SSCMetcon

Meditation Challenge

CHALLENGE

Warm-up

Warm Up (No Measure)

10 strokes drive only

10 strokes drive with hinge back and front

10 strokes pause rowing

30 singles

20 thoracic pushups

3 position hip flexor stretch x 5

:30 bent knee hollow hold

10 strokes rowing

30 singles

20 banded low trap row

5ea Hamstring Flow

16 deadbug

coach the deadlift

coach the crossover

Metcon

Metcon (AMRAP – Rounds and Reps)

14:00 AMRAP

14/11 Calorie Row

14 Deadlifts (155/105)

28 Crossovers
Stimulus:

Shooting for 5+ rounds

Gymnastics/Core

Gymnastics: Core Conditioning (Checkmark)

All Levels:

Every 1:00 (8:00)

Odd minute: 30 seconds of Hollow Rocks (OR Hollow Hold)

Even minute: 30 seconds of Strict Hanging Knee Raises