SSCMetcon – Tue, Mar 12

CrossFit Steamboat – SSCMetcon

Lifestyle Challenge Week 9

600g of fruits and veggies daily – you will need to weigh and measure

Warm Up (No Measure)

lacrosse ball shoulder blades and pecs

bike 1:00

16 walking quad stretch

16 walking figure 4

16 walking knee squeeze

bike 1:00

5 inchworm + scorpion

wormy pushup + 3 thoracic pushup x 5

10 glute bidge

bike 1:00

7ea single arm floor press + IR/ER

7 dbl db floor press

2x:

7 bench press

20 medball chest pass

Strength

Metcon (Time)

30-24-18-12-6

Calorie Air Bike (Female calories: 24-20-14-10-5)

15-12-9-6-3

Dumbbell Bench Press (2×50/2×35)

Shuttle Runs

Time cap: 18 minutes

Bench Press

Every 1:00 for 5 minutes:

5 Bench Press at 65% of 1RM