CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) row progression tippy toe walk heel walk walking quad stretch walking figure 4 walking knee walking leg swings row :20/:20/:20 kb psoas progression 30 singles 20 lofty singles 10 penguin taps 5ea single leg jumps x 4 single single double pra...
CrossFit Steamboat – CFSBMetcon Warm-up (No Measure) bike/ski 1:00 deadhang shoulder series bootstrappers plank to downdog bike/ski 1:00 lat active shoulder series single leg raises + IR/ER on the rig forearm plank to downdog coach muscle clean + strict press coach clean and jerk before wod go...
CrossFit Steamboat – CFSBMetcon rest day
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) foam roll hip flexors/quads /forearms/glutes 2x: :30 deadhang 10ea shoulder series 10 glute bridges 10 quad eccentrics :10/:10/:10 bike Mecton (No Measure) Teams of 2 150/120 Calorie Air Bike 10x100ft Farmer Carry (70s/50s) (5 each 1:1) 100/...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) row 1:00 single leg raises single leg crossover v-sit roll over on wall: plank to downdog plank shoulder taps plank to pike walk ½ wall walk clean grip deadlift muscle clean power clean snatch grip deadlift muscle snatch power snatch CrossFi...