Tuesday

Steamboat Strength and Conditioning – SSCMetcon

HAPPY BIRTHDAY HOBEY!

Warm-up

Warm-up (No Measure)

Jump Rope 6xs:

–:20sec ON

–:10sec OFF

Dynamic Warm-Up 1x:

–:30sec per side Lying Leg Swing

–:30sec Lying Leg Crossover

–:30sec Roll Over V Sit

–:30sec Alternating Internal Hip Rotation

Double Under Practice 3xs:

–:20sec Double, Single, Double, or Single Under

–:10sec Rest

Workout Prime/ Movement Prep 1x:

–1min Row @ workout pace

–20-30 Double Unders or Single Unders

–200 Meter Run @ workout pace

Metcon

2014 CrossFit Games – Triple 3 (Time)

For time:

Row, 3000 m

300 Double Unders

Run, 3 mi

Time Cap: 40 min

**we will sub 6 mile bike for run if necessary