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...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) 7 up/downs 14 glute bridges 7ea single arm db deadlift 30 singles 30 singles (front back/side to side) 14 forearm plank to downdog :20ea bent knee side plank 7ea single arm db crossbody deadlift 20 lofty singles 10 single single double 5 du...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) bike :45 :30 deadhang 10ea shoulder series 10 slow groiners bike :45 Ski: 45 :30 lat active 10ea shoulder series 10 banded lat pull-downs ski :45 wall ball: front squat push press to target wall ball catch – elbows high wall ball...
CrossFit Steamboat – CFSBMetcon Warm-up (No Measure) ski/bike 1:30 10ea knee circles 10 toe raises 6 alt box step ups 6 kb deadlift 6 kb hip pop 6 straight leg sit-ups 6 little hops 6 big hops 3 box jumps 3 kb deadlift + 3 kb hip pop + 3 kb russian swing 6 alt v-ups 3 box jumps – high 6...
CrossFit Steamboat – CFSBMetcon Rest Day