SSCMetcon – Fri, Mar 22

CrossFit Steamboat – SSCMetcon

Lifestyle Challenge Week 10 (No Measure)

No sugar – this includes honey and maple syrup (the only exception is your post wod protein shake)

Warm-up (No Measure)

foam roll thoracic/lats

partner – one on the rower the other holding the handle – teaching tension in the catch

leg drive only

body swing – rocking forward on sits bones

body swing pause ¼ slide

body swing pause ½ slide

pause rowing x1

pause rowing x2

2rds:

10ea wrist pin shoulder screw

:30 supinated grip deadhang

10ea shoulder series

2rds:

5 progressive bootstrappers

5 ring rows

10 air squats

3 jumping pull-ups

Metcon (Time)

1000/800m row

-into-

5 Rounds

5 Strict Pull Ups

15 Air Squats

-into-

1000/800m row

Time cap: 16 minutes