SSCMetcon – Wed, Mar 6

CrossFit Steamboat – SSCMetcon

Lifestyle Challenge Week 8

Meditate – 5 min minimum

Warm Up (No Measure)

bike arms only :30

5 inchworm + scorpion

10 alt slow groiners

10ea monster walks

bike legs only :45

3 position hip flexor stretch

20 supine psoas march

20 banded thoracic pushups

bike 1:00

:30ea banded pec stretch

7ea banded press + rotation

2x:

5 back squat

7 jump squats

2x:

5 bench press

20 medball chess pass

Strength

Back Squat

Every 1:00 for 5 minutes perform 5 Back Squats at 60% of 1RM.

Bench Press

Every 1:00 for 5 minutes perform 5 Bench Press at 60% of 1RM.

Metcon (Calories)

Bike Sprints:

Every 1:00 for 5 minutes perform :30 bike sprint for calories

Accessory

3 rounds for quality:

20 banded bicep curls

20 banded trip push down

20 banded face pulls