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...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) lacrosse ball shoulder blades/glutes/low back green band low back flow 4-5x up/dog childs pose thread the needle down dog forward fold lateral lunge lunge hamstring inchworm Zone 2 (No Measure) 12mins: 200m Ski 50ft Backwards Crawl 15 Ring R...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) bike/ski 1:00 slow groiners banded monster walks banded glute bridge + abduction bike/ski 1:00 fast groiners air squats jump squats up/downs plank to downdog pike pushups pause burpees After Front Squats HSPU progression primer 3 goblet squa...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) row progression foam roll lats foam roller shoulder/thoracic bent knee side plank hold 10 clean grip deadlifts bent knee side plank + rotation 10 good mornings coach power clean and hang clean power clean + hang power clean (Weight) EMOM 12:...