CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) bike (:20/:20/:20 arms/legs/both) tippy toe walk heel walk knee circles little hops big hops 3 Inchworms + 3 thoracic push-ups bike (:20/:20/:20) glute bridges box step ups banded 7’s coach deadlift coach power snatch before wod Deadli...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) bike/ski 1:00 :30 deadhang shoulder series hamstring/hip flow front rack work bike/ski 1:00 :30 lat active shoulder series ring rows lunge taps coach squat clean Squat Clean 5 sets of 3 squat cleans building Metcon (Time) RX 3 Rounds 16 Alt...
CrossFit Steamboat – CFSBMetcon Warm-up (No Measure) 3 rounds: progressing each round per below 30-second Row easy/moderate/sprint 30-second Jump Rope/single single double/double 10 Banded Pull-Aparts 10 Plank to Downdog with heel pump/ slow/fast 10ea Bent over DB Row increasing weight wrist s...
CrossFit Steamboat – CFSBMetcon rest day
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) foam roll green band shoulder series cat/cow pigeon Metcon (No Measure) RX Teams of 2 2 Rounds 3 :00 Bike calories *1:00 wall squat – weighted *1:00 max effort banded triceps *2:00 max effort sit-ups 3 :00 Row calories 3:00 50ft Shuttl...