SSCMetcon – Mon, Mar 25

CrossFit Steamboat – SSCMetcon

Lifestyle Challenge Week 11 (No Measure)

LAST WEEK!!!!

Lifestyle Challenge Week 11 – spend an extra 20 min a day working on your fitness. examples; if you come to the gym on Wednesday – add an extra 20 min of exercise (walking, yoga, rower, lifting weights) get a point. If you typically rest on Thursdays – get in 20 min of exercise get a point. If you typically go for a run on Mondays – add an extra 20 min of exercise (walking, yoga, rower, lifting weights) get a point. Make sense???. if you have questions – ask a coach

Warm-up (No Measure)

bike :90

hip flow

glute activation

air squat

ski :90

banded shoulder series

sa db floor press + IR/ER

floor press

2x:

5 back squat

7 jump squats

2x

5 bench press

20 med ball chest pass

Strength (No Measure)

Bench Press

– Heavy Single (10-12 minutes)

* Rest a little longer than normal between sets when you reach heavier weights *

Back Squat

– Heavy Single (10-12 minutes)

* Rest a little longer than normal between sets when you reach heavier weights *