CrossFit Steamboat – CFSBMetcon Warm-up (No Measure) 3 rounds: progressing each round per below 30-second Row easy/moderate/sprint 30-second Jump Rope/single single double/double 10 Banded Pull-Aparts 10 Plank to Downdog with heel pump/ slow/fast 10ea Bent over DB Row increasing weight wrist s...
CrossFit Steamboat – CFSBMetcon rest day
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) foam roll green band shoulder series cat/cow pigeon Metcon (No Measure) RX Teams of 2 2 Rounds 3 :00 Bike calories *1:00 wall squat – weighted *1:00 max effort banded triceps *2:00 max effort sit-ups 3 :00 Row calories 3:00 50ft Shuttl...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) machine 2:00 10 ostrich walk 5 reach to the sky touch your toes 5 up/downs 10 alt lunge with twist 10 plank to downdog + pigeon 3 pause burpees db deadlift db deadlift – crossbody db swing db clean db press db push press db push jerk 4...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) row progression lacrosse ball shoulders/hips :20/:20/:20 row plank to downdog thread the needle plank bootstrappers 1:00 row single arm plank bent knee side plank bottom squat hold Metcon (Time) RX Teams of 2 Men: 50-40-30-20-10 Calorie Row...