CrossFit Steamboat – SSCMetcon Warm Up (No Measure) :45 ski :45 row foam roll supine hip/hamstring/shoulder series go thru movements Metcon (No Measure) 30 min for quality: 24/20 Calorie Row/Ski 16 Hike + Russian Kettlebell Swings 24 AbMat Sit-ups 16 Kettlebell Press in Bridge
CrossFit Steamboat – SSCMetcon Warm Up (No Measure) :35 deadhang 12ea shoulder series 6 tempo rings rows 5 jumping pull-ups :35 lat active 12ea shoulder series 6ea stationary lunge taps + pulse 12 straight leg sit-ups 5 mini kip swings 3 kip swings + 3 kipping knee raise – to hip 3 kip s...
CrossFit Steamboat – SSCMetcon Warm-up (No Measure) bike/ski 1:00 wrist stretches 10 forearm plank to downdog 5ea 90/90 + 3 heel tap 10ea adductor squat 10 bootstrappers 10ea side plank rotations 5 air squats bike/ski 1:00 barbell: pausing clean deadlifts shrug highpull muscle tempo front squa...
CrossFit Steamboat – SSCMetcon Warm Up (No Measure) bike/ski 1:00 10 up dog/childs pose 10ea childs pose single arm raise 10 thoracic pushups bike/ski 1:00 quadruped PVC shoulder stretch PVC shoulder activation *10 sec press + lift x 5ea 5ea db segmented db row tripod tripod + knee lift headst...
CrossFit Steamboat – SSCMetcon Workout Option 1 Alaska Range (Time) Freedom (RX’d) 3 rounds 75 Double Unders 25 GHDs (Or V-Ups) Independence 3 rounds 60 Double Unders 20 GHDs + 6in Riser (Or V-Ups) Liberty 3 rounds 75 Single Unders 25 Sit Ups Target time: 7-8 minutes Time cap: 10 minutes...