SSCMetcon – Fri, Jun 14

CrossFit Steamboat – CFSBMetcon

Warm Up (No Measure)

lacrosse ball calves

lacrosse ball shoulder blades

20 tippy toe walk

20 heel walk

10 calf raises

5ea single calf raises

30 singles

15 ea single leg jumps

sumo squat + knee drop +seated cossack fold

front rack stretch on barbell

20 lofty singles

10 single single double

10 double unders

5 wall ball front squat

3 wall ball x 2

front squat

broad jumps

Strength

Front Squat

3 sets:

10 Front Squat (60-65%)

2 Standing Broad Jumps

-rest 2:00 between sets-

Metcon (Time)

For Time:

100 Double Unders

100 Wall Balls (20/14)

100 Double Unders

Time cap: 12 minutes