SSCMetcon – Thu, Apr 25

CrossFit Steamboat – SSCMetcon

Warm Up (No Measure)

ski breakdown:

arms only

arms + hinge

arms + hinge + squat

10ea single leg raises

10ea single leg crossovers

10 roll over to v-sit

1:00 ski

10 updog to childs pose

10 straight leg sit-ups

10 alt v-ups

Metcon (Time)

Teams of 2

5 sets: (1:1)

12/10 Calorie Ski (Or Row)

10 GHD’s

12/10 Calorie Ski (Or Row)

10 V-Ups

Time Cap: 30min
Stimulus:

Ski (row) should be done in around :40. Scale for GHD today will be abmat sit-ups with hands behind your head.

Trying to finish the set in less then 3 min.

Accessory (Checkmark)

3-4 rounds for quality:

15 Pulse Ups

60 sec Superman Hold

50′ Offset Overhead Farmer Carry (left overhead/right farmer hold)

50′ Offset Overhead Farmer Carry (right overhead/left farmer hold)