SSCMetcon – Mon, May 13

CrossFit Steamboat – SSCMetcon

Warm-up (No Measure)

bike/ski 1:30

foam roll calves/shins

50′ walk on toes

50′ walk to toes backwards

50′ walk on heels

50′ walk to heelsbackwards

bike/ski 1:30

foam roll lats/pec

10 plank to downdog

10 alt scorpion

:20 sec deadhang

bike/ski 1:30

foam roll inner thigh/quads

10 alt cossack squats

10 bootstrappers

:20 sec bottom squat hold

50′ forward skip

50′ backward skip

50′ forward run

50′ backward run

10 kip swings

10 ring rows

5 jumping pull-ups

5 plank rocks

5 wormy pushups

3 pushup negative – down for count of three

3 pushup – focus on bottom up

27 squat series

wod prep –

3 pull-ups as done in wod

5 pushups as done in wod

7 squats

Murph Prep Week 4 (Time)

For Time:

800m Run

30 Pull-Ups

60 Push-Ups

90 Air Squats

400m Run

20 Pull-Ups

40 Push-Ups

60 Air Squats

200m Run

10 Pull-Ups

20 Push-Ups

30 Air Squats

Time cap: 30 minutes