SSCMetcon – Tue, Apr 30

CrossFit Steamboat – SSCMetcon

Warm Up (No Measure)

3 position lacrosse ball shoulder

10 calf raises

:20 banded RDL hold

7ea banded step over lunges

30 singles

30 singles (front back/side to side)

15 penguin taps

10 plank to downdog

20 shoulder taps

7ea stationary lunge taps

7ea db dl

30 singles (scissor jumps)

20 single single doubles

5 plank to pike walk

10 alt step back lunges

5ea db swings

5ea db cleans

5ea db press

3ea db snatch

6 alt db snatch

3ea db step back lunge

½ wall walk

wall walk

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP

9-15-21-27

Alt Dumbbell Snatches (50/35)

Alt Dumbbell Step Back Lunges (50/35)

-in remaining time-

Max Rounds:

2 Wall Walks

50 Double Unders
Stimulus:

Score is the max rounds of Wall Walks and Double Unders. Looking to get 5+ rounds.

You will want to finish the first part in around 8min.

Accessory (Checkmark)

3 sets for quality:

10 DB Goodmornings

10 DB Cyclist Squat

10 Landmine Press (each)