SSCMetcon – Fri, May 24

CrossFit Steamboat – SSCMetcon

Warm Up (No Measure)

lacrosse ball shoulder

lacrosse ball pec

green band shoulder series

:30 deadhang

10ea shoulder series

7ea scap wrap press +

7 ring rows

:30 lat active

10ea shoulder series

7ea floor press IR/ER

7 single arm ring row w/twist

warm up strict press

Strength

Shoulder Press

8-10 minutes to establish a Heavy Shoulder Press

Metcon (AMRAP – Rounds and Reps)

18:00 AMRAP

6-4-2

Bench Press (185/110)

3-2-1

Rope Climb (Or 12-8-4 Ring Rows)

*Repeat the 6-4-2 and 3-2-1 sequence for the full 18:00