SSCMetcon – Wed, Feb 28

CrossFit Steamboat – SSCMetcon

Lifestyle Challenge Week 7

Spend a minimum of 10 min outside

Warm Up (No Measure)

:40 sec deadhang

10 shoulder flexion – heavier

20 bird dogs

10ea banded step over + reverse lunge

:40 sec lat active

10 shoulder abduction – heavier

:10ea floating quadruped hold

:20ea banded sl deadlift hold

:40 sec (:15/:15/10 lat pull-ups)

10 shoulder extension – heavier

20 deadbugs

10 kang squats

2x:

5 barbell back squat (tempo first set)

7 jump squats

2x

5 barbell bench (tempo first set)

20 medball chest pass

Strength

Back Squat

5 sets of 5 Back Squats @70% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

Bench Press

5 sets of 5 Bench Press @70% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

Accessory/Core

5x for quality:

1:00 weighted plank

rest as needed