SSCMetcon – Wed, Jun 5

CrossFit Steamboat – SSCMetcon

Warm Up (No Measure)

bike/ski :90

10ea lying single leg raise

10ea lying single leg crossover

5 v-sit roll over

10 plank to downdog

5ea childs pose single arm raises

5ea moose antlers

10ea single leg bw deadlift

5 deadlift to knee

5 deadlift shin to knee

5 pause deadlift

tempo strict press

strict press

Strength

Shoulder Press

Shoulder Press:

Heavy 3 Rep

Heavy 2 Rep

3 Heavy Singles (Build to 85-90% through the 3 singles)

Metcon (Time)

15-10-5

Deadlift (225/155)

200m-100m-50m

Sprint

-into-

15 Wall Walks

-into-

5-10-15

Deadlift (225/155)

50m-100m-200m

Sprint

Time cap: 16 minutes
Stimulus:

Deadlifts are a moderate weight – you can go unbroken or break up into 2 sets

Looking to finish the wall walks in 4-5 min.