SSCMetcon – Thu, May 23

CrossFit Steamboat – SSCMetcon

Warm Up (No Measure)

20 tippy toe walks

20 heel walks

50 single jump rope

7 plank to downdog

20 shoulder taps

12ea hamstring nerve floss

10 calf raises

5 ea sl calf raises

30 lofty singles

:20 crab hold

:20 toe assisted bottom ring hold

20 banded good mornings

10 single single double

1o doubles

5 plank to pike walks

10 bent over banded scap pull

10 banded deadlift

barbell warmup

ring dip warmup

Gymnastics

Ring Dip Skill Work (Checkmark)

EMOM8:

odd: 5-8 Strict Ring Dips

even: 10-20 sec Ring Support Hold

Metcon (Time)

AMRAP 2:00

50 Double Unders

2 Wall Walks

Max Deadlifts (225/155)

*Go until you get 50 reps

-rest 1 minute between sets-

RX+ 25ft Handstand Walk

Time Cap: 14 min
Stimulus:

Shooting for 10 deadlifts per round