SSCMetcon – Thu, Jun 6

CrossFit Steamboat – SSCMetcon

Warm Up (No Measure)

bike/ski 1:00

10ea shoulder rolls

:20 goal post hold

10 glute bridge

10 wy

:30 deadhang

10ea shoulder series

Bike/ski 1:00

:30 lat active

10ea shoulder series

5 up/downs

10ea db fly + db bench

10 ring rows

3 pause burpees

5 kip swings – pretty shapes

2 kip swings + 3 kip swings w/slight knee bend

2 kip swings + 3 kip swings w/ hip pop

2 kip swings + 3 kip swings w/ hand release

2 kip swings + 1 kip swings w/ hip pop + 1 kipping pull-up

2 kip swings + 2 kipping pull-up

2 kip swings + 1 kipping pull-up + 1 ctb

2 kip swings + 1 kipping pull-up + 1 ctb + 1 hip to bar

1 burpee pull-up

Metcon (Time)

18-15-12

Dumbbell Bench Press (50s/35s)

Chest to Bar

-into-

9-6-3

Dumbbell Bench Press (50s/35s)

Bar Muscle Ups (Burpee Pull Up)

Time cap: 14 minutes

RX+ 21-18-15

Dumbbell Bench Press (50s/35s)

Chest to Bar

12-9-6

Dumbbell Bench Press (50s/35s)

9-6-3

Bar Muscle Ups
Stimulus:

Just because you can doesn’t mean you should. Break everything up into2-3 sets.

Accessory (Checkmark)

3-4 Rounds for quality:

12 db chest flys

12 Single DB Double Head Curl

12 Single DB Double Head Skull Crusher