SSCMetcon – Sat, May 18
CrossFit Steamboat – SSCMetcon
Warmup (No Measure)
10 up/downs
10 plank to downdog + heel pump
10ea single leg raises + ir/er rig
10 straight leg sit-ups
:20 deadhang
3 burpees
10 alt box step ups
5 db dl
5 db swing
5 db cln
5 db press
10 kip swings
5 kipping knee raises
3 ttb
2ea sa devils press
2ea sa box step over
Metcon (No Measure)
buy in – 400m farmers carry – every time you switch 20 synchro air squats
then 4 rds:
40 db box step overs (35235)
30 ttb
20 devils press (35/25)
cash out – 400m farmers carry – every time you switch 20 synchro air squats