CrossFit Steamboat – CFSBMetcon Workout Option 1 “We got a dollar. Hey hey hey!” (10 Rounds for time) Freedom (RX’d) Every 2:00 (10 sets) 10 Dumbbell Bench Press (50s/35s) 30 Yard Sled Push (3×45/2×45) (Or 20 Jumping Split Lunges) (KG DB: 22.5s/15s, Sled: 60/40) Independence Ev...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) 1 min row/single unders 10ea single leg raises 10ea single leg crossovers 5 v-sit roll over 1 min row/single unders :30 sec row/ single single doubles 5 Inchworms + scorpion 5 bootstrappers 5 Ring Rows :30 sec row/ single single doubles 5 up...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) 50m walk – tippy toe/heel/walk backwards back 5ea 3 position lunge 10 plank to downdog 10 straight leg sit-ups 50m jog (jog backwards on the way back) 7ea 90/90 w/heel tap 10 forearm plank to downdog 10 abmat sit-ups 50m run 7ea 90/90...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) Foam roll upper back, lats, hip flexors, quads, shins and calves 10 plank to downdog :10 deadhang + :10 lat active + 10 lat pull-ups 7ea shoulder series – heavier 10ea knee circles 10 calf raises 5ea sl calf raises 10 progressing boots...
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 banded straight arm scap pulls 2x 10ea db bench press 20 prone arm raises 20ea cross body banded tricep press co...