CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) 1:00 Row 10 Box Step Ups 10 Banded Shoulder Press 10-second Handstand Holds 10 Hollow Rocks 1:00 Row 10 small hops/10 Big hops 5 box jumps 5 db shoulder press plus 5 db floor press with rotation HSPU progression 3 box jump overs Coach Bench...
CrossFit Steamboat – CFSBMetcon Warm-up (No Measure) 2X 10 Banded Pass Throughs 10 Deadbugs 10 Suitcase Deadlifts (each)/10 dbl db deadlifts 10 Glute Bridges 10 Down Dog to Upward Dog/ 5 scorpians 10 Banded Goodmorning’s 3 updowns/3 burpees :30 deadhang shoulder series kip swings hanging...
CrossFit Steamboat – CFSBMetcon Rest Day (No Measure)
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) 10:00 AMRAP :30 bike 10 quick calf raises 5 bootstrappers 5 v-sit roll over 10 Deadbugs 10 glute bridges 10 forearm thoracic pushups Metcon (No Measure) RX Teams of 2 32:00 AMRAP (1:1) 100ft KB Front Rack Carry(53s/35s) 15/12 Calorie Air Bik...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) bike/ski 1:90 tippy toe walk heel walk knee circles hamstring flow clean grip pause deadlift shrug highpull muscle foot work tall drops high hang power clean power clean jump and land jump and land – hands at shoulders jump land and pu...