CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) :30 bike arms only foam roll inner/top knee 90/90 toe squats :30 bike legs only foam roll inner thigh 90/90 + heel tap cossack squats :30 bike foam roll glutes hip ups squat w/knee tap goblet squat air squat Metcon (Calories) 5 Sets 2:00 AMR...
CrossFit Steamboat – CFSBMetcon Warm-up (No Measure) :45 row/ski 7 plank to downdog 5 plank to pike walk 10 alt box step ups 7 plank to downdog off box 3 plank to pike walk off box 5ea db box step ups 5 pike handstand pushup 3 pike handstand pushup off box :45 row/ski :20 handstand hold handst...
CrossFit Steamboat – CFSBMetcon rest day
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) 200m walk (tippy toes, heels, outside of feet) walk backwards up hill jog back 10 progressive bootstrappers 10 plank to downdog 10 air squats 10 forearm plank to downdog 3 deadlift 3 muscle clean 6 elbow punches 6 bradford press 3 back squat...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) 10 calf raises 5ea sl calf raises 7 inchworm + scorpion :10 deadhang/:10 lat active/10 lat pull-ups 15 shoulder flexion 50 singles 10 thoracic pushups + 10 plank rocks 10 ring rows + 5 kipping ring rows :10 deadhang/:10 lat active/10 lat pul...