CrossFit Steamboat – CFSBMetcon General Warm-up (No Measure) :30 ski/bike :30 unweighted good mornings :30 calf raises – slow down :30 reach, roll, lift :30 bike/ski :30 up-downs :30 table top rotations :30 plank rocks :30 ski/bike :30 burpees :30 shuttle run :30 3 plank rock + strict do...
CrossFit Steamboat – CFSBMetcon rest day
CrossFit Steamboat – CFSBMetcon General Warm-up (No Measure) bike/ski :45 7 up/downs 7 up dog/childs pose :20 plank bike/ski :45 20 plank shoulder taps :20 deadhang 3 plank rocks + strict down + worm up x3 kb deadlift kb hip pops kb russian swings 3 plank rocks + strict down + strict up x3 ren...
CrossFit Steamboat – CFSBMetcon Warm-up (No Measure) row progression :30 sec deadhang 10ea shoulder series rig single leg raise + IR/ER 10ea knee circles 10 toe raises alt box step ups row :30 sec lat active 10ea shoulder series alt single leg v-ups 10 little jumps + 10 big jumps 5 box jumps p...
CrossFit Steamboat – CFSBMetcon Warm-up (No Measure) 1:00 Machine 2x 8 cat cow 8 nerve floss ea 8 reach to the sky touch toes 20 glute bridge (20ea single leg glute bridge) 20 sumo kb deadlift 20 banded straight arm scap pulls 20 sumo rkbs 20 banded straight arm dl Deadlift Working up to a 1 r...