CrossFit Steamboat – CFSBMetcon General Warm-up (Checkmark) 4 sets: :40 easy/moderate pace :20 fast pace – Row, ski, or bike. Perform straight through on one machine OR switch after 60 seconds of work. 2 sets: :30 band pull-aparts 5 hand-release push-ups 5 ring rows 5 elbow-to-instep/leg...
CrossFit Steamboat – CFSBMetcon General Warm-up (No Measure) deadlhang ring rows ostrich walk pike hold lat active Kipping ring rows hamstring scoops handstand /pike hold off box tripod Tripod knee lift pike handstand pushups box handstand pushups strict handstand pushups kip swings kip swings...
CrossFit Steamboat – CFSBMetcon General Warm-up (Checkmark) 1 set: 400-meter slow jog 5 inchworms 5 elbow-to-instep/leg 2 sets: :20 jumping jacks :20 mountain climbers :20 Superman arch-ups :20 up-downs :20 jumping squats :20 lateral burpees over a line CrossFit Games Open 24.1 Rx (Ages 16-54)...
CrossFit Steamboat – CFSBMetcon General Warm-up (No Measure) 10 up/downs 10 alternating samson lunge plank to downdog childs pose arm lifts bent knee side plank + hinge 20 mountain climbers banded 7’s forearm plank to downdog moose antlers bent knee side plank + rotation coach push jerk...
CrossFit Steamboat – CFSBMetcon General Warm-up (No Measure) bike/ski 1:00 slow groiners + hip/ankle forearm/tricep smash barbell :30 sec plank hold wrist/forearm stretch bike/ski 1:00 fast groiners forearm plank to downdog :20 sec hollow hold barbell: clean grip deadlift shurg highpull muscle...