CrossFit Steamboat – CFSBMetcon Workout Option 1 Nurse (16 Rounds for time) Freedom (RX’d) Every minute (16:00) 200/175m Row Independence Every minute (16:00) 175/150m Row Liberty Every minute (16:00) 150/125m Row Target TIme each set: 40-45 seconds Time Cap each set: 50 seconds Workout...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) walk/run 200m 2 position calf stretch table top rotations plank to downdog :20 deadhang :20 handstand hold db dl db up/down db burpee db swing db clean db press db snatch devils press kip swings kip + knee kip +knee to armpit kip + knee to a...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) bike/ski 1:00 green band lats/squat plank to downdog :30 deadhang bike/ski 1:00 couch stretch slow groiners med ball hip flexor hanging knee raises wall ball warmup: front squat push press wall ball – pause at catch 3x wall ball box ju...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) tippy toe walk heel walk feet turned out feet turned in outside of feet inside of feet skip forward skip back ward run back ward karaoke hops single leg hops ankling bounding lacrosse ball on the wall upper trap/upper lat/shoulder blades hol...
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 db scap only pulls 2x 10ea db bench press 20 prone arm raises 20ea cross body banded tricep press coach deadlift...