CrossFit Steamboat – CFSBMetcon General Warm-up (No Measure) slow groiners deadhang shoulder series plank to dowdog deadlift muscle clean strict press wrists lat active shoulder series fast groiners forearm plank to downdog deadlift muscle clean push press front squat kip swings kip swings + k...
CrossFit Steamboat – CFSBMetcon General Warm-up (No Measure) bicep/forarm barbell smash Partner Med-ball toss warm-up :30 back-to-back twist passes/direction :45 granny tosses :45 chest passes :30 side tosses, right :30 side tosses, left :45 roll passes :45 overhead throws :45 squat throws Met...
CrossFit Steamboat – CFSBMetcon General Warm-up (No Measure) 5 cat/cow with rock back 5 up dog/childs pose 5 plank to downdog + heel pump 5 progressive bootstrappers 5 air squats 10 little hops + 10 big hops + step up + box jump 3 jumping pull-ups 3 kb deadlift + kb hip pop + russian + kbs 6 w...
CrossFit Steamboat – CFSBMetcon General Warm-up (No Measure) lacrosse ball calves/shins tippy toe walk heel walk calf raises single leg calf raises 30 single jumprope 20 lofty singles PNF hamstring stretch cat/cow bw good morning bw single leg deadlift 5ea single leg jump rope x 4 single singl...
CrossFit Steamboat – CFSBMetcon General Warm-up (No Measure) row progression inchworm + straight arm thoracic pushup + forearm thoracic pushup + scorpion :45 row ostrich walk straight arm plank to downdog + forearm plank to downdog plank rocks plank rocks + strict down + worm up :30 row plank...