CrossFit Steamboat – CFSBMetcon General Warm-up (No Measure) calf raises 50 single jump rope up/dog childs pose childs pose arm lifts 10 alt lunges :30 deadhang 10ea shoulder series 30 lofty singles :20 single arm db hold 8 alt front rack db lunges :30 lat active 10ea shoulder series single si...
CrossFit Steamboat – CFSBMetcon General Warm-up (No Measure) 2:00 bike/ski 10 unweighted good mornings 10 alternating Cossack squats 20 thoracic pushups 10ea sl bw deadlift 2:00 bike/ski coach the deadlift Deadlift For load: 3-3-3-3-3 every 3 min Accessory (No Measure) CHAD PREP: Accumulate as...
CrossFit Steamboat – CFSBMetcon General Warm-up (No Measure) Foam roll lats, upper back and hip flexors :30 deadhang 10ea shoulder series single leg raises on the rig up/downs bootstrappers pause burpees – at bottom :30 lat active 10ea shoulder series v-ups pause burpees – at top a...
CrossFit Steamboat – CFSBMetcon General Warm-up (No Measure) bike/ski 1:00 90/90 shin box + lift low/high calf stretch bike/ski 1:00 wtd calf raises db high pull db hip flexion knee circles toe raises little jumps big jumps box step ups box jumps box jump overs pausing clean deadlift shrug hig...
CrossFit Steamboat – CFSBMetcon General Warm-up (No Measure) 2:00 bike/ski 10 PVC pass-throughs 10 PVC good mornings 10 PVC around the world 10 PVC Prone pass-throughs 5 PVC snatch shrug 5 PVC snatch high pull banded 7’s air squats plate squats – hold in front 1:00 bike/ski 10 PVC...