CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) lacrosse ball bottom of feet/achilles 50′ tippy toe 50′ heel 50′ feet out 50′ feet in 50′ outside of feet 50′ inside of feet 100′ karaoke 100′ skip 100′ backward skip 100′ backward...
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...