CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) bike/ski 1:00 slow groiners banded monster walks banded glute bridge + abduction bike/ski 1:00 fast groiners air squats jump squats up/downs plank to downdog pike pushups pause burpees After Front Squats HSPU progression primer 3 goblet squa...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) row progression foam roll lats foam roller shoulder/thoracic bent knee side plank hold 10 clean grip deadlifts bent knee side plank + rotation 10 good mornings coach power clean and hang clean power clean + hang power clean (Weight) EMOM 12:...
CrossFit Steamboat – CFSBMetcon Warm-up (No Measure) bike/ski :45 :30 deadhang shoulder series childs pose straight arm reach w/rotation bike/ski :45 :30 lat active shoulder series plank to downdog + pigeon alt lunges db scap wrap + hold alt box step ups ½ kneeling db press box step overs db p...
CrossFit Steamboat – CFSBMetcon rest day
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) foam roll green band lats/low back/hamstrings/hip flexor row/ski 10ea single leg raises 10ea single leg crossovers 5 v-sit roll over row/ski 7 up/downs 7 plank to downdog :20 quadruped hold 7ea sl bw dl 7 forearm plank to downdog Metcon (Tim...