CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) bike/ski 1:00 10ea lunge/hamstring flow :30 bent knee hollow hold 20 glute bridge 20 sumo kb deadlift 10ea db highpull 20 banded straight arm scap pulls bike/ski 1:00 20 walking lunges :30 hollow hold 20easingle leg glute bridge 20 sumo rkbs...
CrossFit Steamboat – CFSBMetcon Workout Option 1 “We got a dollar. Hey hey hey!” (10 Rounds for time) Freedom (RX’d) Every 2:00 (10 sets) 10 Dumbbell Bench Press (50s/35s) 30 Yard Sled Push (3×45/2×45) (Or 20 Jumping Split Lunges) (KG DB: 22.5s/15s, Sled: 60/40) Independence Ev...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) 1 min row/single unders 10ea single leg raises 10ea single leg crossovers 5 v-sit roll over 1 min row/single unders :30 sec row/ single single doubles 5 Inchworms + scorpion 5 bootstrappers 5 Ring Rows :30 sec row/ single single doubles 5 up...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) 50m walk – tippy toe/heel/walk backwards back 5ea 3 position lunge 10 plank to downdog 10 straight leg sit-ups 50m jog (jog backwards on the way back) 7ea 90/90 w/heel tap 10 forearm plank to downdog 10 abmat sit-ups 50m run 7ea 90/90...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) Foam roll upper back, lats, hip flexors, quads, shins and calves 10 plank to downdog :10 deadhang + :10 lat active + 10 lat pull-ups 7ea shoulder series – heavier 10ea knee circles 10 calf raises 5ea sl calf raises 10 progressing boots...