CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) ski/bike :30/:30 tippy toe walk heel walk quick calf raises progressive bootstrappers forearm plank to downdog :10 deadhang /:10 lat active /10 lat pull-ups 50 singles 10 single single double 10 double unders deadlift muscle front squat stri...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) foam roll: upper back/glutes/hip flexors/quads flow 3-4x: up/dog to downdog forward fold feet wide- rotate/rotate sumo squat lunge hamstring sumo squat lunge hamstring inchworm Zone 2 (Time) 2 rds through the following: 6 min: Ski Erg every...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) bike (:20/:20/:20 arms/legs/both) tippy toe walk heel walk knee circles little hops big hops 3 Inchworms + 3 thoracic push-ups bike (:20/:20/:20) glute bridges box step ups banded 7’s coach deadlift coach power snatch before wod Deadli...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) bike/ski 1:00 :30 deadhang shoulder series hamstring/hip flow front rack work bike/ski 1:00 :30 lat active shoulder series ring rows lunge taps coach squat clean Squat Clean 5 sets of 3 squat cleans building Metcon (Time) RX 3 Rounds 16 Alt...
CrossFit Steamboat – CFSBMetcon Warm-up (No Measure) 3 rounds: progressing each round per below 30-second Row easy/moderate/sprint 30-second Jump Rope/single single double/double 10 Banded Pull-Aparts 10 Plank to Downdog with heel pump/ slow/fast 10ea Bent over DB Row increasing weight wrist s...