SSCMetcon – Fri, Feb 23

CrossFit Steamboat – SSCMetcon

Lifestyle Challenge Week 6

NO SOCIAL MEDIA

Warm Up (No Measure)

bike/ski

:30 deadhang

10ea shoulder series

10 up/downs

15 ir/er single leg raise on rig

10ea single db deadlift

lacrosse ball hip flexor

prone banded hip flexion

bike/ski

:30 lat active

10ea shoulder series

3 pause burpees

15 straight leg sit-ups

10ea single db swing

lacross ball shoulder

db scap wrap press +

bike/ski

:30 deadhang

10ea shoulder series

3 burpees

16 alt sl v-ups

10ea single db clean

5ea db push jerk

5 kip swings

3 kip swings + 3 knee raise to hip

3 kip swings + 3 knee raise to armpit

3 kip swings + 1 knee raise to hip + 1 ttb

3 kip swings + 1 knee raise to hip +2 ttb

6 alt db hang power clean + jerk

Metcon (AMRAP – Rounds and Reps)

16 min AMRAP

14 Alternating Hang Dumbbell Clean and Jerk (50/35)

12 Burpee Over Dumbbell

10 Toes to Bar
Stimulus:

Looking for close to 7 rds.