SSCMetcon – Thu, Apr 18

CrossFit Steamboat – SSCMetcon

Warm Up (No Measure)

flow 3-4x:

up/dog

childs pose

cat/cow

quadruped

sit thru

crab

low squat hold

lunge

hamstring

inchworm

:20 sec bent knee hollow

:20 arch

:45 deadhang

12ea shoulder series

:20 sec hollow

:20 sec arch

Gymnastics

Ring Muscle Up Skill Work (Checkmark)

Advanced:

EMOM8: Ring Muscle Ups

* Choose a number (1-5) based on your level that is a repeatable, unbroken set throughout the EMOM.

Beginner:

:15 top of ring support

3 top of ring support slow down

6 false grip ring rows

5 kip ring swings – to find hollow you will need to pull rings back

5 kip ring swings with knee bend

5 kip ring swings with hip pop

hip to pull

90 to pull

jump to pull

swing to pull

hip to transition

90 to transition

jump to transition

low ring banded transitions

Metcon (Distance)

5-4-3-2-1 minute

Max Distance Run/Bike/Ski/Row

-Rest 1:00 Between sets-