SSCMetcon – Tue, Apr 23

CrossFit Steamboat – SSCMetcon

Warm Up (No Measure)

25-sec Air bike (easy)

25-sec Air bike (moderate)

10-sec Air bike (hard)

x3

16 walking quad stretch

16 walking figure four

16 walking knee squeeze

16 lat pulses

16 scorpion

16 plank hi/low calf stretch

10 quad eccentrics

10ea supine banded psoas march

10 banded quad eccentrics

10ea kb knee raise

20ea front rack kb marches

lung primer

Metcon (Time)

Teams of 2 (1:1)

50-40-30-20-10 Calorie Air Bike*

*40-32-24-16-8 Women’s Calories

Time cap: 22 minutes

Accessory (Checkmark)

4 rounds for quality

10 Double DB Prone Row

10 Lying DB Hamstring Curl

Rest 1 minute b/t rounds