CrossFit Steamboat – CFSBMetcon Warm-up (No Measure) 1:00 straight leg row 20 tippy toe walks 20 heel walks 30 singles 10 progressive bootstrappers 1:00 straight arm row 5 straight arm plank to downdog 5 forearm plank to downdog 30 singles (front back side to side) sumo squat/cossack squat/IR/...
CrossFit Steamboat – CFSBMetcon Rest Day
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) bike/ski 10 scorpion 3 position lunge bike/ski 10 ring rows :20 crab hold 5ea stationary lunges bike/ski 5 kipping ring rows :20 bottom of dip support 10 alt lunges bike/ski 5 kipping low ring transitions 5 jumping ring dips 10 alt db lunges...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) row/ski 2:00 10 plank to downdog bent knee side plank :10+5 hinge + 5 rotation 10 forearm plank to downdog 10 air squats pausing clean deadlift shrug highpull muscle elbow punches front squat strict press foot work tall drops – moving...
CrossFit Steamboat – CFSBMetcon Warmup 2 rds: row/ski 1:90 10ea knee circles 10 calf raises 4 alt box step ups :30 deadhang (lat active) 10 ea shoulder series sumo squat cossack sq ir/er flow 5 tempo front squats 5 seated jumps 5 front squats 1 seated box jump Front Squat 3 Sets: 8 Front Squat...