CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) walk the 200 – tippy toe heel outside of foot walk backwards up hill jog back 20 ostrich walk 20 thoracic pushups 2x :30 deadhang (lat active second round) 10ea shoulder series + pec fly 10ea db bench press 20ea cross body banded trice...
CrossFit Steamboat – CFSBMetcon Warm-up (No Measure) bike 1:00 banded lateral lunge activation 15 air squats ski :20 pick up pace ski :20 rest x 3 banded lunge – hip flexor 7ea bent knee side plank + hinge 7 jump squats bike :10 sprint :10 x 2 front rack smash 10 elbow plank to downdog b...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) Bike/ski 1:00 10ea knee circles 10 fast calf raises 3ea shoulder CARS bike/ski :45 6 alt box step ups 3 box jumps 10ea db highpull bike/ski :30 3 box jump overs 5ea db crossbody power snatch +20 sec overhead hold on last rep 3ea db push pres...
CrossFit Steamboat – CFSBMetcon Workout Option 1 Nurse (16 Rounds for time) Freedom (RX’d) Every minute (16:00) 200/175m Row Independence Every minute (16:00) 175/150m Row Liberty Every minute (16:00) 150/125m Row Target TIme each set: 40-45 seconds Time Cap each set: 50 seconds Workout...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) walk/run 200m 2 position calf stretch table top rotations plank to downdog :20 deadhang :20 handstand hold db dl db up/down db burpee db swing db clean db press db snatch devils press kip swings kip + knee kip +knee to armpit kip + knee to a...