SSCMetcon – Wed, Feb 14

CrossFit Steamboat – SSCMetcon

Lifestyle Challenge Week 4

DO NOT SNOOZE YOUR ALARM

Warm Up (No Measure)

foam roll hip flexors

foam roll calves/shins

3 position hip flexor lunge stretch

2 position calf stretch on rig

2rds:

:20 supinated grip deadhang (lat active)

10ea shoulder series

2rds:

10 fast calf raises

10 straight leg sit-ups

10 banded hip thrusts

30 singles

30 singles (front back/ side to side)

10 kb deadlift

10 kb hip pops

10 single single double

10 double unders

5 kb russian swings

5 kbs

coach ghd

Metcon (Time)

24-21-18-15-12

Kettlebell Swings (53/35)

GHD’s

48-42-36-30-24

Double Unders

Time Cap: 10 minutes
Stimulus:

Looking to go unbroken on the kbs. You may need to take a quick rest for a set of 2 on the higher reps of the GHD sit-ups. Shooting for unbroken on the du.

Accessory

3-4 rounds for quality:

Strict Gymnastics

5-7 strict pull-ups (add bands or add weight if needed)

50′ single db ovhd lunge (switch hands halfway)

5-7 strict ttb

rest 1:00