CrossFit Steamboat – CFSBMetcon General Warm-up (No Measure) bike/ski 1:00 pass thru around the world crossbody banded pull-apart bike/ski 1:00 prone pass thru prone A-W-Y PVC: pausing snatch deadlift shrug highpull muscle behind neck press behind the neck tall drops tall drops barbell: shrug...
CrossFit Steamboat – CFSBMetcon General Warm-up (Checkmark) 1 set: :30 single-unders 10 alternating Spiderman stretches 7 wall-facing squats 1 set: :30 single-single-double-unders (or attempts) 10 push-ups to down dog 7 wall-facing squats 1 set: 1:00 jump rope practice 10 leg swings across the...
CrossFit Steamboat – CFSBMetcon General Warm-up (No Measure) 3 rounds: :40 row, bike, or ski each partner – One partner moves through each one of the stretches from the list while the other works. Stretches: 1) ostrich walk 2) single leg raises 3) plank to downdog + heel pump :20 plank :...
CrossFit Steamboat – CFSBMetcon General Warm-up (No Measure) 2:00 ski/bike :30 sec each foam roll smash calves :30 sec each foam roll hip flexors :30 sec each foam roll thoracic 20 tippy toe walks 5 calf raise w/ 3 sec pause 3 sec decent 5 single calf raise w/ 3 sec pause 3 sec decent 10 up do...
CrossFit Steamboat – CFSBMetcon rest day (No Measure)