SSCMetcon – Wed, May 22

CrossFit Steamboat – SSCMetcon

Warm Up (No Measure)

foam roll thoracic

bike/ski/row :30

hip flow

bike/ski/row :30

glute activation

bike/ski/row :30

hollow/arch straight arm barbell in rig

hollow/arch bent elbow barbell in rig

5 air squats

5 tempo barbell front squats

5 jump squats

5 barbell front squats

5 jump squats

Strength

Front Squat

15 minutes to establish a Heavy Single Front Squat

Zone 2 (No Measure)

15-20 min amrap:

15 cal machine – easy

15 Strict Hanging Leg Raise

15 cal machine – easy

50’ea Single KB Overhead Carry

15 cal machine – easy

:30 sec Side Plank on Forearm