SSCMetcon – Thu, Mar 28

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)

3rds:

:30 row – (straight leg, straight arm, reg)

10 banded glute bridges

7 banded PVC Deadlift

10 alt deadbug

2x:

5 deadlift

7ea beyond range dead stop kbs

Strength

Deadlift

– Heavy Single

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

Metcon (Time)

Teams of 2

M/M-4000m Row

F/F-3400m Row

M/F-3600m Row

Time cap: 20 minutes