SSCMetcon – Wed, Mar 13

CrossFit Steamboat – SSCMetcon

Lifestyle Challenge Week 9

600g of fruits and veggies daily – you will need to weigh and measure

Warm Up (No Measure)

2:00 ski erg

:20 bent knee side plank hold

8 bent over banded row

8 banded row iso + hinge

10ea bent knee side plank + hinge

8 banded straight arm scap retract

8 banded straight arm hinge

10ea bent knee side plank + rotation

2 position thoracic rig squat

5 pause squats – hold at the bottom find active and passive

2x:

5 deadlift

7ea beyond range dead stop kbs

2x

5 back squats

7 jump squats

Strength

Deadlift

Every 1:00 for 5 minutes:

5 Deadlift at 65% of 1RM

Back Squat

Every 1:00 for 5 minutes:

5 Back Squat at 65% of 1RM

Metcon (Calories)

Every 1:00 for 5 minutes:

:30 ski erg sprint for max calories

Accessory

3-4 rds for quality:

:15ea copenhagen plank

15ea half kneeling palloff press