CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) green band flow warmup – 2-3rds: up dog downdog groiner + twist up dog split stance swings spinal rotation Zone 2 (Checkmark) 40min AMRAP: 20/15 cal bike 1 minute Plank Hold 20/15 cal row 50m front rack kb carry – heavy -rt 200m...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) row :45 7 up/dog to childs pose 14 thoracic pushups 14 glute bridges row :45 7 plank to downdog 4ea db floor press plus ir/er 7ea db floor press in glute bridge 7 up/downs 4 alt slow groiners 4 alt dynamic groiners 3 pause burpees 7 air squa...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) foam roll calves /shins/inside of knee ski :45 20 tippy toe walk 20 calf walk 10 alt step ups 10 alt supine tabletop rotations :30 deadhang 10ea shoulder series box hollow/arch ski :45 10ea knee circles 10 little jumps 10 big jumps 3 box jum...
CrossFit Steamboat – CFSBMetcon Warm-up (No Measure) bike :30 – arms only 7ea hamstring flow 10 kb good mornings bike: 45 – legs only 10 bent over banded rows 10 kb deadlift Bike :45 10 banded scap retract 10 banded deadlift 5ea Sl kb deadlift coach deadlift: top to bottom –...
CrossFit Steamboat – CFSBMetcon Workout Option 1 Jelly-Filled (Time) Freedom (RX’d) 10-9-8-7-6-5-4-3-2-1 Shuttle Runs 6 Line Facing Burpees after each round Each shuttle run rep is 25 feet down + 25 feet back. Independence 10-9-8-7-6-5-4-3-2-1 x50ft Shuttle Run 4 Line Facing Burpees afte...