SSCMetcon – Sat, Apr 27
CrossFit Steamboat – SSCMetcon
Warm Up (No Measure)
partner 1:
:30 straight leg row
:30 straight arm row
partner 2:
slow groiners – open up hip
partner 1:
1:00 pause rowing
partner 2:
lunge, lunge squat
Partner 1:
1:00 row
partner 2:
5 wall ball front squat
5 wall ball push press
5 wall ball
partner 1:
:30 row + :30 row sprint
partner 2:
alt box step ups
Metcon (Time)
Teams of 2
2000/1750m Row (MF 1900m)
200 Wall Balls (20/14)
2000/1750m Row (MF 1900m)
100 Dumbbell Box Step Ups (24/20)(50s/35s)
2000/1750m Row (MF 1900m)
Time cap: 40 minutes