SSCMetcon – Fri, Apr 12

CrossFit Steamboat – SSCMetcon

Warm Up (No Measure)

flow warmup:

:45 bike/ski

7 body wave

7ea lunge + hamstring

7ea pigeon to hip opener

7 steps fwd/bwd crab walk

7 straight leg sit-ups

7 ring rows

:20 sec bent knee hollow

:20 arch

:45 deadhang

12ea shoulder series

:20 sec hollow

:20 sec arch

:45 lat active

12ea shoulder series

Gymnastics Skill Review (Checkmark)

Take 10-15 min to practice ring muscles ups OR any gymnastics pulling movement

:15 top of ring support

3 top of ring support slow down

6 false grip ring rows

5 kip ring swings – to find hollow you will need to pull rings back

5 kip ring swings with knee bend

5 kip ring swings with hip pop

hip to pull

90 to pull

jump to pull

swing to pull

hip to transition

90 to transition

jump to transition

3 low ring banded transitions

Metcon (Time)

2 Rounds:

20 Strict Chin Ups

40 Bench Dips

60 V-Ups

Time cap: 15 minutes