CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) foam roll hip flexors couch stretch 90/90 heel taps lacrosse ball shoulder childs pose straight arm raises coach movements Zone 2 (Time) 32 min amrap: bike 300-600-900-1200.. :20 farmers carry march :20 bent knee hollow 20 ring rows 10ea tur...
CrossFit Steamboat – CFSBMetcon Warm-up (No Measure) foam roll calves and shins 20 tippy toe walk 20 heel walk 10 calf raises – slow decent 10ea single leg calf raises – slow decent 50 singles foam roll lats :30 sec deadhang 10ea shoulder series 10 plank to downdog bike/ski :45 5 d...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) bike 1:00 lacrosse ball pec/shoulder blades prone hamstring hip series with shoulders bike 1:00 (:30 – arms only :30 legs only) 7 up downs :20 quadruped hold 2 pause burpees :10ea floating quadruped hold 2 burpees 3ea quadruped hold wi...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) bike/ski 1:00 10ea lunge/hamstring flow :30 bent knee hollow hold 20 glute bridge 20 sumo kb deadlift 10ea db highpull 20 banded straight arm scap pulls bike/ski 1:00 20 walking lunges :30 hollow hold 20easingle leg glute bridge 20 sumo rkbs...
CrossFit Steamboat – CFSBMetcon Workout Option 1 “We got a dollar. Hey hey hey!” (10 Rounds for time) Freedom (RX’d) Every 2:00 (10 sets) 10 Dumbbell Bench Press (50s/35s) 30 Yard Sled Push (3×45/2×45) (Or 20 Jumping Split Lunges) (KG DB: 22.5s/15s, Sled: 60/40) Independence Ev...