Monday

CrossFit Steamboat – SSCMetcon

Warm-up

Warm-up (No Measure)

WARM-UP – grab a plate

5 Up-Downs

100m Row (moderate)

:30 sec hollow hold

100m Row (moderate-high)

:30 sec active hollow standing halo

100m Row (high)

10 Plate Ground to Overhead

2x

Mobility – on the box

:20 sec lat stretch

:20 thoracic stretch

3x

Strict Handstand Warmup on Box:

5 tripod on abmat

10 Shoulder tap on box

3 Walk out to Plank, walk back with

3 rocks on box

3x

go over options for strict hspu

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

25/20 Cal Row

20 Alt. DB Snatch (35/20)

15 Box Pike Pushups

RX+(50/35)
Stimulus:

Pace ourself today – pick a doable pace on the rower that you can maintain for multiple rounds. Snatch should be done quick and unbroken. For the pike pushups either do these on the ground or elevate your feet on a box for a bigger challenge. These should be done either unbroken or 2 sets.