SSCMetcon – Mon, Mar 18

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)

bike/ski 1:00

5 inchworm + scorpion

5ea slow groiners

5ea fast groiners

10 thoracic pushups

bike/ski 1:00

10ea banded monster walks

10 shoulder abduction + shoulder flexion

20 supine banded psoas march

bike/ski 1:00

10 air squats

10 wormy pushups

2x:

5 back squats

7 jump squats

2x:

5 bench press

20 medball chest pass

Strength (No Measure)

Back Squat

5 sets of 2 Back Squats @85% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

Bench Press

5 sets of 2 Bench Press @85% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

Accessory (No Measure)

3-4 rounds for quality:

10ea h-sit oblique crunch

15 v-ups