CrossFit Steamboat – CFSBMetcon General Warm-up (No Measure) bike :20 x3 foam roll calves/shins tippy toe walk heel walk 50 singles 30 lofty singles 5ea single leg x 4 bike 1:00 kb psoas smash 3 position lunge – hip flexor seated leg raises slow ab-mat sit-ups bike sprints :20×3 sin...
CrossFit Steamboat – CFSBMetcon General Warm-up (No Measure) 10 PVC pass-throughs banded 7’s progressive bootstrappers 10 plate deadlift 10 Prone PVC pass-throughs banded 7’s air squats + arm reach 10 plate ground to overhead 10 PVC behind the neck press 10 counterbalance plate squ...
CrossFit Steamboat – CFSBMetcon General Warm-up (No Measure) 2 rds: row progression 20 jumping jacks 10 kettlebell deadlifts :20 plank hold 10 kettlebell hip pops 10 thoracic pushups 10 russian kettlebell swings Core Primer (No Measure) 5 Rounds 200′ double KB Farmers Carry rest :30 100...
CrossFit Steamboat – CFSBMetcon General Warm-up (No Measure) bike/ski 1:00 :30 deadhang shoulder series single leg raises on the rig bike/ski 1:00 :30 lat active shoulder series db scap wraps single arm db press+ pvc push press – rig 10 straight leg sit-ups PVC pushpress 10 alt v-ups dea...
CrossFit Steamboat – CFSBMetcon General Warm-up (Checkmark) 3 rounds: 200-meter run or ski 10 alternating Spiderman stretch + reaches 10 push-ups to downward dog 10 reverse lunges 10 alternating scorpion stretches 10 air squats 10 scap pull-ups 241027 (Time) – RX – For time: 40 kne...