CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) walk run 200 10 plank to down dog 10ea lat pulses 10 lying leg raises 10ea lying leg crossover 5 roll over v-sit 5ea stationary lunge taps 10 alt walking lunges dball warmup Metcon (Time) Teams of 3 20 Rope Climbs (Or 60 Strict Pull Ups)* 10...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) ski/bike :45 3 position supine lacrosse ball shoulder 2 position squat on rig ski/bike :45 :30 deadhang 12ea shoulder series PVC Pass thru PVC around the world PVC behind the neck press PVC back squat PVC overhead squat :30 lat active 12ea s...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) banded low back stretch 2rds rowling 20 ostrich walk 20 scorpion 20 glute bridge 20 empty bar bench press Metcon (AMRAP – Reps) “Rowling” Teams of 2- you go i go ALL rounds 10 rounds/8 rounds 100m Rowling +1 Bench Press (15...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) 7 up/downs 14 glute bridges 7ea single arm db deadlift 30 singles 30 singles (front back/side to side) 14 forearm plank to downdog :20ea bent knee side plank 7ea single arm db crossbody deadlift 20 lofty singles 10 single single double 5 du...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) bike :45 :30 deadhang 10ea shoulder series 10 slow groiners bike :45 Ski: 45 :30 lat active 10ea shoulder series 10 banded lat pull-downs ski :45 wall ball: front squat push press to target wall ball catch – elbows high wall ball...