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...
CrossFit Steamboat – SSCMetcon Warm Up (No Measure) foam roll 5 inchworm 10 tabletop rotations 10ea nerve flossing 10 slow groiners 10ea sit thrus 5 up/downs deadlift shrug highpull muscle tall drops power clean 3 burpees run 100m 3 power clean 3 burpee get over Metcon (AMRAP – Rounds an...
CrossFit Steamboat – SSCMetcon Warm Up (No Measure) 20 tippy toe walk 20 heel walk 20 fast calf raises 50 single jump rope 10 up/downs 5 bootstrappers 30 single jump rope 5 kb deadlift 5 kb hip pops 5 kb russian swings 5 goblets squats pause at bottom crossover breakdown 1 kb dl + 1 hip pop +...
CrossFit Steamboat – SSCMetcon Warm Up (No Measure) bike/ski 1:00 10ea shoulder rolls :20 goal post hold 10 glute bridge 10 wy :30 deadhang 10ea shoulder series Bike/ski 1:00 :30 lat active 10ea shoulder series 5 up/downs 10ea db fly + db bench 10 ring rows 3 pause burpees 5 kip swings –...
CrossFit Steamboat – SSCMetcon Warm Up (No Measure) bike/ski :90 10ea lying single leg raise 10ea lying single leg crossover 5 v-sit roll over 10 plank to downdog 5ea childs pose single arm raises 5ea moose antlers 10ea single leg bw deadlift 5 deadlift to knee 5 deadlift shin to knee 5 pause...