Aug
31
2024
CFSBMetcon – Sun, Sep 1
CrossFit Steamboat – CFSBMetcon rest day
Aug
30
2024
CFSBMetcon – Sat, Aug 31
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) lacrosse ball shoulder blades/pec calf raises single leg raises leg swings hip cars row 1 min 5 inchworm + scorpion 5ea floor press + ir/er bike 1 min 10 up/downs 7ea floor press jog 100m 3 pause burpees 5 tempo empty bench press Metcon (No...
Aug
29
2024
CFSBMetcon – Fri, Aug 30
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) green band low back/ql/lats supine pelvic rocks kneeling pelvic rocks kneeling hinge plank to downdog dolphin shrugs sit-ups alt v-ups kb deadlift kb hip pop hike to swing russian kbs tripod tripod knee lift headstand pike hspu handstand han...
Aug
28
2024
CFSBMetcon – Thu, Aug 29
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) bike/ski 1:00 3ea slow groiner with hip opener :30 deadhang 10ea shoulder series 10 ring rows 10ea monster walks 5 slow air squats bike/ski 1:00 :30 lat active 10ea shoulder series 5ea thread leg under/ swoop over 15 seated lat pull-downs 10...
Aug
27
2024
CFSBMetcon – Wed, Aug 28
CrossFit Steamboat – CFSBMetcon Warm-up (No Measure) 1 min straight leg row foam roll thoracic thoracic/shoulder series on foam roller 1 min straight arm row foam roll knees 1 min row (20/20/20) 10ea knee circles 10 calf raises 10 toe lifts 10ea db hip flexion 10 alternating box step ups ½ kne...