CrossFit Steamboat – CFSBMetcon Warm-up (No Measure) bike/ski 1:00 foam roll thoracic/lats :35 second deadhang 8ea shoulder series – heavier 10 up/downs 10 ring rows :35 second lat active 8ea shoulder series – heavier 3 pause burpees 5 jumping pull-ups bike/ski 1:00 foam roll quads...
CrossFit Steamboat – CFSBMetcon Workout Option 1 Girl on Fire (Time) Freedom (RX’d) 5 rounds 300/250m Row 10 Devils Press (50s/35s) (KG conv: 22.5/15 DBs) Independence 5 rounds 300/250m Row 10 Devils Press (35s/25s) (KG conv: 15/10 DBs) Liberty 5 rounds 250/200m Row 8 Up Down Dumbbell Cl...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) walk run 200 10 plank to down dog 10ea lat pulses 10 lying leg raises 10ea lying leg crossover 5 roll over v-sit 5ea stationary lunge taps 10 alt walking lunges dball warmup Metcon (Time) Teams of 3 20 Rope Climbs (Or 60 Strict Pull Ups)* 10...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) ski/bike :45 3 position supine lacrosse ball shoulder 2 position squat on rig ski/bike :45 :30 deadhang 12ea shoulder series PVC Pass thru PVC around the world PVC behind the neck press PVC back squat PVC overhead squat :30 lat active 12ea s...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) banded low back stretch 2rds rowling 20 ostrich walk 20 scorpion 20 glute bridge 20 empty bar bench press Metcon (AMRAP – Reps) “Rowling” Teams of 2- you go i go ALL rounds 10 rounds/8 rounds 100m Rowling +1 Bench Press (15...