CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) machine 2:00 10 ostrich walk 5 reach to the sky touch your toes 5 up/downs 10 alt lunge with twist 10 plank to downdog + pigeon 3 pause burpees db deadlift db deadlift – crossbody db swing db clean db press db push press db push jerk 4...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) row progression lacrosse ball shoulders/hips :20/:20/:20 row plank to downdog thread the needle plank bootstrappers 1:00 row single arm plank bent knee side plank bottom squat hold Metcon (Time) RX Teams of 2 Men: 50-40-30-20-10 Calorie Row...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) bike (:20/:20/:20 – arms/legs/both) inchworm + scorpion bike (:20/:20/:20) 90/90 + hip up + IR + lunge bike 12/10 tippy toe walks heel walks calf raises single leg calf raises singles lofty singles single leg x 4 single single double d...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) banded monster walks up/downs single leg raises glute bridges straight leg sit-ups pause burpess bootstrappers + air squats single leg cross overs jump squats alt v-ups burpee broad jumps ttb warmup Front Squat 5 sets: 3 Front Squat (75-80...
CrossFit Steamboat – CFSBMetcon Warm-up (No Measure) 45 second Machine 20 ortrich walk PVC warm up hamstring flow HSPU progression with PVC from the hang down shrung high pull muscle behind the neck press tall drops with barbell from the hang deadlifts down shrung high pull muscle behind the n...