CrossFit Steamboat – CFSBMetcon General Warm-up (No Measure) 2:00 bike/ski 10 PVC pass-throughs 10 PVC good mornings 10 PVC around the world 10 PVC Prone pass-throughs 5 PVC snatch shrug 5 PVC snatch high pull banded 7’s air squats plate squats – hold in front 1:00 bike/ski 10 PVC...
CrossFit Steamboat – CFSBMetcon rest day
CrossFit Steamboat – CFSBMetcon General Warm-up (No Measure) smash calves/shins/hip flexors tippy toe walk calf walk heel walk calf raises lunge hamstring flow 50 singles 5ea stationary lunge taps bent knee hollow 30 lofty singles 6 alt step back lunges slow tempo abmat sit-ups 10 single singl...
CrossFit Steamboat – CFSBMetcon General Warm-up (No Measure) bike/ski :90 up/dog into childs pose slow groiners crab walk ring rows top of ring support deadlift up/dog into childs pose dynamic groiners crab walk kipping ring rows ring dip negatives muscle cleans elbow punches ring row transiti...
CrossFit Steamboat – CFSBMetcon General Warm-up (No Measure) bike/ski 1:00 10 leg swings/leg 10 lateral leg swings/leg 10 up/downs 5 ea single-kettlebell front rack sit-ups 5ea kettlebell windmills- weight on bottom bike/ski 1:00 10 leg swings/leg 10 lateral leg swings/leg 5 pause burpees 5 ea...