SSCMetcon – Mon, Jun 10

CrossFit Steamboat – SSCMetcon

Warm Up (No Measure)

bike/ski 1:00

10 up dog/childs pose

10ea childs pose single arm raise

10 thoracic pushups

bike/ski 1:00

quadruped PVC shoulder stretch

PVC shoulder activation

*10 sec press + lift x 5ea

5ea db segmented db row

tripod

tripod + knee lift

headstand

handstand hold

handstand to headstand

handstand to headstand pull knees in

kipping hspu

10ea knee circles

10 little hops

10 big hips

4 alt box step ups

3 box jumps

coach shoulder press

Strength

Shoulder Press

3 sets:

10 Shoulder Press (60-65%)

10 (L/R) Bent Over Single Arm Dumbbell Rows

-rest 2:00 between sets-

Metcon (AMRAP – Reps)

12:00 AMRAP

10/8 Calorie Bike

10 Handstand Push Ups

5-10-15-20…

Box Jumps (24/20)
Stimulus:

Quick pace on the bike. Break handstand pushups into 2 sets if necessary. Modification is any of the progressions in the warmup – or pike hspu off a box or z press.