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...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) bike/ski :30 ring rows scap retractions bike/ski :30 kipping ring rows 3 position row bike/ski :30 alt v-ups high pull bike/ski :30 v-ups floor press Tempo Bench Press Tempo = 3-seconds negative, 0-second at the bottom, and 1-second pressing...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) bike (:20/:20/:20) 7 Inchworms + scorpion 90/90+ hip lift bike (:20/:20/:20) 10 AWY adductor side hinge bike :45 – workout pace PVC: snatch grip deadlift shrug high pull muscle behind the neck press tall drops – behind the neck t...
CrossFit Steamboat – CFSBMetcon Warm-up (No Measure) row progression single leg raises single leg crossover v-sit roll over row (:20/:20/:20) plate deadlift plate ground to overhead plate hold plate rotations row 30 singles 20 lofty singles 10 single single double 5ea single leg x4 double unde...