SSCMetcon – Fri, May 17
CrossFit Steamboat – SSCMetcon
Warm Up (No Measure)
lacrosse ball shoulder blade
banded shoulder distraction
heavy db hold + ir/er
2rds:
10 glute bridge
10 db good morning
5 segmented banded row
Metcon (Time)
3 sets:
3 Rounds
10 Bench Press (135/85)
20 Bent Over Banded Rows
-rest 1:1 between sets-
time cap: 25 minutes
Stimulus:
This is 9rounds total – pretty high volume for the bench. choose a weight that you will be able to do most of the sets unbroken.
Accessory (Checkmark)
3-4 Rounds For Quality
8ea KB pause split stance RDL
8 1 ½ Goblet Squat
8ea KB Single Leg Calf Raise