CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) foam roll calves /shins/inside of knee ski :45 20 tippy toe walk 20 calf walk 10 alt step ups 10 alt supine tabletop rotations :30 deadhang 10ea shoulder series box hollow/arch ski :45 10ea knee circles 10 little jumps 10 big jumps 3 box jum...
CrossFit Steamboat – CFSBMetcon Warm-up (No Measure) bike :30 – arms only 7ea hamstring flow 10 kb good mornings bike: 45 – legs only 10 bent over banded rows 10 kb deadlift Bike :45 10 banded scap retract 10 banded deadlift 5ea Sl kb deadlift coach deadlift: top to bottom –...
CrossFit Steamboat – CFSBMetcon Workout Option 1 Jelly-Filled (Time) Freedom (RX’d) 10-9-8-7-6-5-4-3-2-1 Shuttle Runs 6 Line Facing Burpees after each round Each shuttle run rep is 25 feet down + 25 feet back. Independence 10-9-8-7-6-5-4-3-2-1 x50ft Shuttle Run 4 Line Facing Burpees afte...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) walk 200m 5 strokes leg drive + 5 strokes with hinge + 5 strokes with arms + 5 strokes with pause 10 cat/cow 10 kb deadlift 10 straight leg sit-ups wrist/forearm stretch :45 row 10 up dog/childs pose 5 kb hip pop 5 kb russian swing 5 kbs 10...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) foam roll :45 ski – arms + hinge + squat 10 ea shoulder rolls :20 goal post hold 10 prone wy :30 supinated grip deadhang 10ea shoulder series + chest fly 10 ring rows :45 ski – arms + hinge + squat :20 bully stretch :20 goal post...