CrossFit Steamboat – CFSBMetcon General Warm-up (No Measure) row/ski 1:00 deadhang shoulder series 2 position rig squat/thoracic row/ski 1:00 lat active shoulder series bootstrappers barbell strict press barbell push press kip swings kip swings + knee bend kip swings +hand release kip swings +...
CrossFit Steamboat – CFSBMetcon General Warm-up (No Measure) 5 inchworm 10 PVC pass-throughs 10 PVC around-the-worlds 10 PVC snatch grip behind-the-neck presses snatch warmup Hang Power Snatch 10 rounds: 3 hang power snatches – Lift every 2:00. – Build in load if technique allows....
CrossFit Steamboat – CFSBMetcon General Warm-up (No Measure) bike/ski flow stretch bike/ski 1:00 bent knee side plank hold quadruped hold lunge taps bent knee side plank + hinge floating quadruped reverse lunges Metcon (No Measure) Teams of 2 AMRAP 30 Minutes 300ft DBall Carry/front rack kb ca...
CrossFit Steamboat – CFSBMetcon General Warm-up (No Measure) foam roll upper back/calves/lats bike/ski 1:00 tippy toe walks/heel walks plank shoulder taps – static/dynamic box steps ups bike/ski 1:00 knee circles plank to downdog lateral box step ups bike/ski 1:00 little jumps/big jumps...
CrossFit Steamboat – CFSBMetcon General Warm-up (No Measure) 2x row progression low back series: cat cow nerve flossing reach to the sky touch your toes lateral jumps up/downs bw good mornings kb deadlift lateral jumps over the rower pause burpees banded good mornings kb cleans lateral burpees...