SSCMetcon – Sat, Jun 1
CrossFit Steamboat – SSCMetcon
Warm Up (No Measure)
head outside:
walk a 200 –
*walk on tippy toes
*walk on heels
*walk backwards up hill to 200m mark
*walk down hill to 100m mark
*jog back
to 50m mark and back:
50m walking quad stretch
50m walking knee squeeze
50m walking figure 4
50m frankenstien
inside:
5ea slow groiner + slow scorpion
5ea tabletop rotations
5ea stationary lunges
5 up/downs
4 alt step back lunges
4 alt step forward lunges
3 burpees
db bench press warmup:
:20 ea wtd sa weighted static hold at bottom of bench press
5ea sa bench press + ir/er
Metcon (Time)
Teams of 2
For time:
32-64-96
Back Rack Lunge (115/85)
100-60-40
Dumbbell Bench Press (50s/35s)
800-400-200
Run together