SSCMetcon – Wed, Jun 19

CrossFit Steamboat – CFSBMetcon

Warm Up (No Measure)

bike/ski 1:00

:30 deadhang

10ea shoulder series

10 plank to downdog

10ea single leg raises on the rig + ir/er

bike/ski 1:00

:30 lat active

10ea shoulder series

10ea banded chest flies

10ea 90/90

sumo squat + knee drop +seated cossack fold

ttb:

5 mini kip swings

3 kip swings + 3 kipping knee raise – to hip

3 kip swings + 3 kipping knee raise to armpit

3 kip swings + knee to armpit + ttb

3 kip swings + 1 ttb + 3 kip swings

3 kips swings + 2 ttb

front squat warmup

Strength

Front Squat

6 sets of 3 Front Squats (80-85%)

-Complete a set every 2:00-

Metcon (Time)

For Time:

AMRAP 1:00

7 Barbell Bench Press (155/95)

AMRAP Toes to Bar in the time remaining until you get to 100 reps

-rest 1:00 between sets-

Time cap: 15 min (8 rounds)

Target time: 10-12 minutes

Time cap: 15 minutes