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...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) walk 200m 5 strokes leg drive + 5 strokes with hinge + 5 strokes with arms + 5 strokes with pause 10 cat/cow 10 kb deadlift 10 straight leg sit-ups wrist/forearm stretch :45 row 10 up dog/childs pose 5 kb hip pop 5 kb russian swing 5 kbs 10...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) foam roll :45 ski – arms + hinge + squat 10 ea shoulder rolls :20 goal post hold 10 prone wy :30 supinated grip deadhang 10ea shoulder series + chest fly 10 ring rows :45 ski – arms + hinge + squat :20 bully stretch :20 goal post...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) wall ball thoracic wall ball spinal rotation 3 pos lunge 7ea 90/90 + heel tap 7 plank to downdog 7 medball deadlift 7ea stationary lunge taps 7ea 90/90 + lunge 3 plank to pike 7 medball front squat 14 walking lunges medball clean: hang shrug...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) lacrosse ball calves/knees/shins 3 position couch stretch bike arms only :30 knee circles toe raises 10 little hops 10 big hops 10 alt box step ups bike legs only :45 10ea kb knee lift 10 straight leg sit ups bike 1:00 5 box jumps 5. sit-ups...