CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) bike/ski 1:00 20 ostrich walk 20 thoracic pushups bike/ski 1:00 2x 20 wide stance rkbs 20ea single leg glute bridge 20 bent over banded straight arm scap pulls 2x 10ea db bench press 20 prone arm raises 20ea cross body banded tricep press co...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) bike/ski 1:00 :30 deadhang 10ea shoulder series 10 up/downs 10ea db deadlift 10ea db high pull 20 lateral hops bike/ski 1:00 :30 lat active 10ea shoulder series 5 pause burpees 10ea db swing 10ea db clean 10 lateral hops over db :30 bike spr...
CrossFit Steamboat – CFSBMetcon Warm-up (No Measure) bike/ski :45 2 postion squat/thoracic on rig bike/ski :45 10ea leg swings (front back/side to side) 10ea supine table top rotations 10 plank to downdog with heel pump pvc pass thru pvc prone pass thru pvc prone behind the neck press quadrupe...
CrossFit Steamboat – CFSBMetcon rest day
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) wrist/forearm stretch 3 plank rocks – strict down + scorpion + worm up x5 16 alt quad stretch 16 alt knee squeeze 16 alt figure 4 10 cat/cow rock back 10 lat pulses right 10 lat pusles left 10 plank to downdog 10ea lying leg swings 10e...