CrossFit Steamboat – CFSBMetcon General Warm-up (No Measure) inchworm + scorpion slow groiner + rotation plank to down dog with heel pump 10 little hops 10 big hops up/downs air squats alt box step ups kb set up box jumps kbs burpee IAN (No Measure) Teams of 3 BUY IN: 820m heavy carry then 24m...
CrossFit Steamboat – CFSBMetcon General Warm-up (No Measure) calf raises 50 single jump rope up/dog childs pose childs pose arm lifts 10 alt lunges :30 deadhang 10ea shoulder series 30 lofty singles :20 single arm db hold 8 alt front rack db lunges :30 lat active 10ea shoulder series single si...
CrossFit Steamboat – CFSBMetcon General Warm-up (No Measure) 2:00 bike/ski 10 unweighted good mornings 10 alternating Cossack squats 20 thoracic pushups 10ea sl bw deadlift 2:00 bike/ski coach the deadlift Deadlift For load: 3-3-3-3-3 every 3 min Accessory (No Measure) CHAD PREP: Accumulate as...
CrossFit Steamboat – CFSBMetcon General Warm-up (No Measure) Foam roll lats, upper back and hip flexors :30 deadhang 10ea shoulder series single leg raises on the rig up/downs bootstrappers pause burpees – at bottom :30 lat active 10ea shoulder series v-ups pause burpees – at top a...
CrossFit Steamboat – CFSBMetcon General Warm-up (No Measure) bike/ski 1:00 90/90 shin box + lift low/high calf stretch bike/ski 1:00 wtd calf raises db high pull db hip flexion knee circles toe raises little jumps big jumps box step ups box jumps box jump overs pausing clean deadlift shrug hig...