CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) wall ball thoracic wall ball spinal rotation 3 pos lunge 7ea 90/90 + heel tap 7 plank to downdog 7 medball deadlift 7ea stationary lunge taps 7ea 90/90 + lunge 3 plank to pike 7 medball front squat 14 walking lunges medball clean: hang shrug...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) lacrosse ball calves/knees/shins 3 position couch stretch bike arms only :30 knee circles toe raises 10 little hops 10 big hops 10 alt box step ups bike legs only :45 10ea kb knee lift 10 straight leg sit ups bike 1:00 5 box jumps 5. sit-ups...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) lacrosse ball bottom of feet/achilles 50′ tippy toe 50′ heel 50′ feet out 50′ feet in 50′ outside of feet 50′ inside of feet 100′ karaoke 100′ skip 100′ backward skip 100′ backward...
CrossFit Steamboat – CFSBMetcon Warm-up (No Measure) bike/ski 1:00 foam roll thoracic/lats :35 second deadhang 8ea shoulder series – heavier 10 up/downs 10 ring rows :35 second lat active 8ea shoulder series – heavier 3 pause burpees 5 jumping pull-ups bike/ski 1:00 foam roll quads...
CrossFit Steamboat – CFSBMetcon Workout Option 1 Girl on Fire (Time) Freedom (RX’d) 5 rounds 300/250m Row 10 Devils Press (50s/35s) (KG conv: 22.5/15 DBs) Independence 5 rounds 300/250m Row 10 Devils Press (35s/25s) (KG conv: 15/10 DBs) Liberty 5 rounds 250/200m Row 8 Up Down Dumbbell Cl...