SSCMetcon – Fri, May 31
CrossFit Steamboat – SSCMetcon
Warm Up (No Measure)
bike 1:00
20 alt hip flow with heel tap
20 Banded Pull Aparts
20 banded monster walks
5 tempo air squats
ski 1:00
5 plank to downdog + 4 shoulder taps
3 plank to pike walk
5 deadlift
5 shrug
5 highpull
5 muscle
3 tall drops
5 power clean
barbell warmup:
tempo front squats
seated jump squats
front squats
seated jump squats
Strength
Front Squat
3 sets:
12 Front Squat (55-60%)
3 seated Box Jumps
-rest 2:00 between sets-
Metcon (Time)
5 Rounds
3 Wall Walks
9 Power Cleans (135/95)
15 GHD’s (V-Ups)
Time cap: 14 minutes