SSCMetcon – Thu, Feb 15

CrossFit Steamboat – SSCMetcon

Lifestyle Challenge Week 5

DO NOT SNOOZE YOUR ALARM

Warm-up (No Measure)

lacrosse ball shoulder blades/pecs

5 hollow arch on wall

1 ea ballerina

2rds:

10ea single leg raises

10ea single leg crossovers

5 roll over v-sit

2rds:

50′ skip fwd

50′ skip bwd

100′ side shuffle

100′ karaoke

25′ lunge + twist and reach

5 up/downs

25′ lunge + twist (lift chest twist twist 4x)

3 pause burpees

10 little hops + 10 big hops

6 alt box step ups

4 box jumps

2 burpee box jumps

6 25′ runs- EASY

wod prep:

4 25′ sprint – fast

2 burpee box jumps

Metcon (Time)

5 Sets:

4 Shuttle Runs

8 Burpee Box Jumps (24/20)

-Rest 1:1 between sets-

** Each shuttle run is 25 feet down + 25 feet back (50 feet total)

Target time each set: 1:20-1:40

Time Cap: 12 min

Accessory

Handstand pushup practice :

tripod

tripod knee lift

headstand

handstand to headstand

handstand to headstand pull knees down

kipping hspu

3-5 rds for quality:

5-7 kipping handstand pushups

rest as needed

5-7 strict handstand pushups

rest as needed

5-7 wall facing strict handstand pushups

rest as needed