CrossFit Steamboat – CFSBMetcon General Warm-up (No Measure) Bike/Ski 2:00 :30 deadhang 10ea shoulder series hip flexor/hamstring flow :20 quadruped hold :20ea bent knee side plank :30 lat active 10ea shoulders series 90/90 :10ea floating quadruped hold 10ea bent knee side plank +hinge reach t...
CrossFit Steamboat – CFSBMetcon General Warm-up (No Measure) bike/ski 1:00 4 inchworm + up/dog+ scorpion 10 glute bridges + pause :30 bent knee hollow hold bike/ski 1:00 10ea db high pull 7ea db floor press + ir/er 5 tempo abmat sit-ups 5 abmat sit-ups hang power clean warmup: clean deadlift d...
CrossFit Steamboat – CFSBMetcon rest day
CrossFit Steamboat – CFSBMetcon General Warm-up (No Measure) inchworm + scorpion slow groiner + rotation plank to down dog with heel pump 10 little hops 10 big hops up/downs air squats alt box step ups kb set up box jumps kbs burpee IAN (No Measure) Teams of 3 BUY IN: 820m heavy carry then 24m...
CrossFit Steamboat – CFSBMetcon General Warm-up (No Measure) calf raises 50 single jump rope up/dog childs pose childs pose arm lifts 10 alt lunges :30 deadhang 10ea shoulder series 30 lofty singles :20 single arm db hold 8 alt front rack db lunges :30 lat active 10ea shoulder series single si...