CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) 20 jumping jacks :20 deadhang :20 hs hold calf raises sl calf raises plank shoulder taps 20 mntn climbers :20 deadhang :20 hs hold plank to downdog plank to pike walk 30 single jumprope 20 lofty singles 5ea single leg x4 10 single single dou...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) bike :20/:20/:20 banded ankles lateral banded lunge series bike :20/:20/:20 psoas bike lunge taps tempo abmat situps step back lunges Back Rack Step Back Lunges 5 sets 8 Back Rack Step Back Lunges (moderate weight) -8 reps total, alternate l...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) 2:00 bike/ski lacrosse ball back/front of shoulders plank to downdog bent knee side plank hold sa db dl sa db swings db cleans db scap wrap db press + forearm plank to downdog bent knee side plank + hinge dbl db dl dbl db clean dbl db push p...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) row progression foam roll hips/calves/lats bent knee hollow table top rotations row (:20/:20/:20) banded lat pull-downs hollow thread the needle row banded low trap row ring support hold lemon squeezers Metcon (AMRAP – Reps) RX 3 sets...
CrossFit Steamboat – CFSBMetcon Warm-up (No Measure) bike/ski :45 :20 deadhang 7ea shoulder series up/downs ring rows bootstrappers bike/ski :45 :20 lat active 7ea shoulder series pause burpees kipping ring rows air squats coach snatch/ovhd squat coach pull-ups/ctb Power Snatch + Overhead Squa...