CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) low back series 1:00 ski/bike 5 Inch Worms + scorpion 10 alt birddog 1:00 bike/ski 10 glute bridge 10 alt deadbug coach the push-up and scales coach the deadlift Metcon (Time) Teams of 2 – split as needed: 80 Deadlifts (135/95) 80 Push...
CrossFit Steamboat – CFSBMetcon Rest Day
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) 2rds: :20 ski :15ea banded overhead hold 8 slow groiners 5 air squats 2rds: :20 sec deadhang (lat active) 10 shoulder series 10 kip swings 2rds: :20 bike 5 jump squats 3 jumping pull-ups Strength Shoulder Press 3 sets 5 Shoulder Press (65...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) Bike arms only :30 Foam roll hips/quads/glutes Bike legs only :45 3 position kb psoas bike 1:00 banded figure 4 hip distraction 10 alternating box steps ups w/ toe drag 10 straight leg sit-ups 5ea lateral box step ups 10 hands behind the hea...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) ski/bike 1:00 10 up/downs 10 ea supine alligator mouths 5ea supine shoulder circles 10 cuban press ski/bike 1:00 5 pause burpee 5ea supine banded crossbody 10 cuban press PVC: pausing snatch deadlift shrug highpull muscle behind the neck pre...