CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) Bike/ski 1:00 10ea knee circles 10 fast calf raises 3ea shoulder CARS bike/ski :45 6 alt box step ups 3 box jumps 10ea db highpull bike/ski :30 3 box jump overs 5ea db crossbody power snatch +20 sec overhead hold on last rep 3ea db push pres...
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...