SSCMetcon – Sat, Apr 6
CrossFit Steamboat – SSCMetcon
Warm Up (No Measure)
foam roll thoracic
lay on foam roller – shoulder blade/spine work
partner 1- bike
partner 2 – 16 walking quad stretch
*switch
partner 1- bike
partner 2 – 16 walking knee squeeze
*switch
5 inchworm + scorpion
5ea tabletop rotations
10 up/dog to childs pose
:20 bent knee hollow
10ea lying single leg raises
10ea lying single leg crossovers
5 v-sit roll overs
:20 hollow
Metcon (Time)
Partner Workout:
375/300 cal Bike OR 5,000m Run
One partner works at a time. “Resting” partner must hold 2×70/50 in a farmers hold. Switch on the bike/run as desired.
Time cap: 40 minutes
Core (Checkmark)
4 sets:
10 Overhead Plate Situps
10 Strict Hanging Leg Raise
15 Oblique twists with med ball (each side)
7 Alligator Rolls (each side)
Rest 2:00 between sets