CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) bike/ski 1:00 :30 deadhang shoulder series knee circles shin raises progressive bootstrappers forearm plank to downdog up/downs bike/ski 1:00 :30 lat active shoulder series step ups pause burpee coach hang squat clean coach front squat coach...
CrossFit Steamboat – CFSBMetcon rest day (No Measure)
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) ostrich plank to downdog stationary lunge taps hamstring scoops plank to downdog + pigeon alt step back lunges Metcon (Time) RX Teams of 2 40:00 AMRAP 40 Clean and Jerks (95/65) 40 Synchro Single Dumbbell Step Back Lunges (50/35) 40/32 Calor...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) 20 jumping jacks :20 deadhang :20 hs hold calf raises sl calf raises plank shoulder taps 20 mntn climbers :20 deadhang :20 hs hold plank to downdog plank to pike walk 30 single jumprope 20 lofty singles 5ea single leg x4 10 single single dou...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) bike :20/:20/:20 banded ankles lateral banded lunge series bike :20/:20/:20 psoas bike lunge taps tempo abmat situps step back lunges Back Rack Step Back Lunges 5 sets 8 Back Rack Step Back Lunges (moderate weight) -8 reps total, alternate l...