SSCMetcon – Mon, Mar 11
CrossFit Steamboat – SSCMetcon
Lifestyle Challenge Week 9
600g of fruits and veggies daily – you will need to weigh and measure
Warm-up
Foam roll calves/shins/around knees
kb 3 position psoas series
*on elbows
*lay flat
*reach across
2rds:
5 up/downs
5 plank to downdog
10 alt box step ups
2rds:
:20 quadruped hold
5 dbl db deadlift
5 dbl db swings
2rds:
5 box jumps
5 dbl db cleans
5 dbl db push pres
2rds:
4 walking lunges
4 abmat sit ups
4 box jump overs
4 up/down dbl db devils press
Metcon (AMRAP – Reps)
5 Sets (0:40 on/0:20 off) (20:00)
Minute 1: Max Walking Lunge Steps
Minute 2: Max AbMat Sit-ups
Minute 3: Max Box Jump Overs (24”/20”)
Minute 4: Max Up/Down Dbl Db Devils Press (30’s/20’s)
** Score total reps across all movements in each round.