SSCMetcon – Fri, Jun 21

CrossFit Steamboat – CFSBMetcon

Warm Up (No Measure)

5 reach to sky touch your toes

10 up/downs

7ea thread the needle – each way

:20 bent knee side plank

7ea childs pose arm lift

10 ostrich walk

5 pause burpees

7ea banded thoracic rotation

7ea bent knee side plank + rotation

straight arm shoulder activation + lift x5

3 burpees

10ea ½ kneeling db arnold press

coach shoulder press

Strength

Shoulder Press

6 sets of 3 Shoulder Press (80-85%)

-Complete a set every 2:00-

“Red Wings” (AMRAP – Rounds and Reps)

19:00 AMRAP

Run 400 meters with a sandbag (or odd object)

19 Burpees

* There is no set weight for the carry. Something in the 25-45 pound range is recommended. Use a sandbag, wall ball, dball, plate, or any odd object.

This workout was written in honor of the 11 Navy Seals and 8 US Army Soldiers from the 160th Special Operations Aviation Regiment who lost their lives in Operation Red Wings in 2005. The goal of the mission was to disrupt Taliban activity in the area. Nineteen men lost their lives during the 3 week operation, including Navy SEAL, LT Michael P. Murphy.

The workout is promoted by Team Red, White & Blue (Team RWB), who strives to help guide veterans on building a healthier lifestyle because a strong focus on mental and physical health is critical to ensuring veterans’ best days are ahead. For more info or to make a donation, please visit teamrwb.org/missions/red-wings-amrap