SSCMetcon – Sat, Feb 17

CrossFit Steamboat – SSCMetcon

Lifestyle Challenge Week 5

DO NOT SNOOZE YOUR ALARM

Warm Up (No Measure)

bike 1:00

:30 sec deadhang

10 shoulder flexion – heavier

16 walking quad stretch

16 walking figure 4

16 walking knee squeeze

bike :45

:30 sec lat active

10 shoulder abduction – heavier

10ea single leg raise on the rig + ir/er

5ea stationary lunge taps

bike :30

:10 deadhang + :10 lat active + :10 lat pull-ups

10 shoulder flexion – heavier

10 alt v-ups

10 alt lunges

ttb warmup:

10 kip swings

3 kip swings + 3 kipping hanging knee raise to hip

3 kip swings + 3 kipping hanging knee raise to armpit

3 kip swings + 1 knee to armpit + 1 ttb

3 kip swings + 1 knee to armpit + 2 ttb

Metcon (Calories)

Teams of 2

5 sets (each/1:1)

2:00 AMRAP

50ft Single Dumbbell Walking Lunge (50/35)

12 Toes to Bar

Max Calorie Air Bike in the remaining time