CrossFit Steamboat – CFSBMetcon General Warm-up (No Measure) bike/ski 1:00 :30 deadhang shoulder series single leg raises single leg crossover v-sit roll over bike/ski 1:00 :30 lat active shoulder series inchworm + up dog + scorpion ring rows up/downs deadlift progression 10 lat pull-ups + 5 k...
CrossFit Steamboat – CFSBMetcon General Warm-up (No Measure) bike/ski 2:00 ankle/hip stretches on the box hip flow banded monster walks 2x 5 back squat – ΒΌ pause 5 back squat 10 jump lunges Back Squat For load: 3-3-3-3-3-3-3 Accessory (AMRAP – Reps) CHAD Prep 12 min AMRAP: Box Step...
CrossFit Steamboat – CFSBMetcon General Warm-up (No Measure) bike :20 x3 foam roll calves/shins tippy toe walk heel walk 50 singles 30 lofty singles 5ea single leg x 4 bike 1:00 kb psoas smash 3 position lunge – hip flexor seated leg raises slow ab-mat sit-ups bike sprints :20×3 sin...
CrossFit Steamboat – CFSBMetcon General Warm-up (No Measure) 10 PVC pass-throughs banded 7’s progressive bootstrappers 10 plate deadlift 10 Prone PVC pass-throughs banded 7’s air squats + arm reach 10 plate ground to overhead 10 PVC behind the neck press 10 counterbalance plate squ...
CrossFit Steamboat – CFSBMetcon General Warm-up (No Measure) 2 rds: row progression 20 jumping jacks 10 kettlebell deadlifts :20 plank hold 10 kettlebell hip pops 10 thoracic pushups 10 russian kettlebell swings Core Primer (No Measure) 5 Rounds 200′ double KB Farmers Carry rest :30 100...