CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) 7 up/downs 14 glute bridges 7ea single arm db deadlift 30 singles 30 singles (front back/side to side) 14 forearm plank to downdog :20ea bent knee side plank 7ea single arm db crossbody deadlift 20 lofty singles 10 single single double 5 du...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) bike :45 :30 deadhang 10ea shoulder series 10 slow groiners bike :45 Ski: 45 :30 lat active 10ea shoulder series 10 banded lat pull-downs ski :45 wall ball: front squat push press to target wall ball catch – elbows high wall ball...
CrossFit Steamboat – CFSBMetcon Warm-up (No Measure) ski/bike 1:30 10ea knee circles 10 toe raises 6 alt box step ups 6 kb deadlift 6 kb hip pop 6 straight leg sit-ups 6 little hops 6 big hops 3 box jumps 3 kb deadlift + 3 kb hip pop + 3 kb russian swing 6 alt v-ups 3 box jumps – high 6...
CrossFit Steamboat – CFSBMetcon Rest Day
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) low back series 1:00 ski/bike 5 Inch Worms + scorpion 10 alt birddog 1:00 bike/ski 10 glute bridge 10 alt deadbug coach the push-up and scales coach the deadlift Metcon (Time) Teams of 2 – split as needed: 80 Deadlifts (135/95) 80 Push...