CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) 8:00 AMRAP 5 Roll and Reach 3 Inchworms 5 Muscle Cleans (empty bar) 5 Shoulder Press (empty bar) 30-second Jump Rope Fireline Los Angeles (No Measure) RX Teams of 2 27:00 AMRAP 12 Power Clean(135/95) 40/32 Calorie Row 180 Double Unders -Spli...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) 2:00 Ski erg Banded 7s + Hip Halo lat pulses wrist stretch :30 deadhang shoulder series mini kip swings progressive boot strappers 5 squats 5 shoulder press DB :30 lat active shoulder series 5 ring rows 5 hanging knee raises 5 kipping ring r...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) Lacrosse ball shoulder blades Banded 7s 50’walking quad stretch figure 4’s karaoke knee squeezes Inchworms/lunges with twist 2x50ft Shuttle Run With PVC pass throughs from hang shrug high ull muscle tall drops with barbell from m...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) 1:00 Bike/erg Foam roll hip flexors, calves, shins, quads and glutes hip flow Bike :20 :20 :20 10 Cossack Squats 10 Alternating V-Ups 5 Roll and Reach 5 pause air squats coach bracing and breathing 3 Pause Back Squats (empty bar) Back Pause...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) 1:00 Row 10 Box Step Ups 10 Banded Shoulder Press 10-second Handstand Holds 10 Hollow Rocks 1:00 Row 10 small hops/10 Big hops 5 box jumps 5 db shoulder press plus 5 db floor press with rotation HSPU progression 3 box jump overs Coach Bench...