SSCMetcon – Wed, Jun 19
CrossFit Steamboat – CFSBMetcon
Warm Up (No Measure)
bike/ski 1:00
:30 deadhang
10ea shoulder series
10 plank to downdog
10ea single leg raises on the rig + ir/er
bike/ski 1:00
:30 lat active
10ea shoulder series
10ea banded chest flies
10ea 90/90
sumo squat + knee drop +seated cossack fold
ttb:
5 mini kip swings
3 kip swings + 3 kipping knee raise – to hip
3 kip swings + 3 kipping knee raise to armpit
3 kip swings + knee to armpit + ttb
3 kip swings + 1 ttb + 3 kip swings
3 kips swings + 2 ttb
front squat warmup
Strength
Front Squat
6 sets of 3 Front Squats (80-85%)
-Complete a set every 2:00-
Metcon (Time)
For Time:
AMRAP 1:00
7 Barbell Bench Press (155/95)
AMRAP Toes to Bar in the time remaining until you get to 100 reps
-rest 1:00 between sets-
Time cap: 15 min (8 rounds)
Target time: 10-12 minutes
Time cap: 15 minutes