CrossFit Steamboat – CFSBMetcon Warm-up (No Measure) supine lacrosse ball 3 position shoulder pvc pass thru pvc around the world pvc quadruped shoulder flexion iso + hover hip cars bootstrappers air squats 30 jumping jacks 6 pvc behind the neck press 6 pvc waiter hold ovd squat (¼,½, full) 6 p...
CrossFit Steamboat – CFSBMetcon Warm-up (No Measure) 10 strokes leg drive only 10 strokes leg drive + hinge 10 strokes leg drive + pull + pause 10 strokes row 2x 10ea shoulder rolls :30 goal post hold 20 prone arm raises 20ea db highpull 20ea cross body banded tricep press 20ea db bench press...
CrossFit Steamboat – CFSBMetcon Warm-up (No Measure) bike/ski 1:00 20 ostrich walk 10ea lunge hamstring flow 20 fast calf raises 20 lateral hops 10 db deadlift bike/ski 1:00 7ea stationary lunge taps 7 up/downs 7ea single leg lateral hops 7 db swings – from the ground bike/ski :30 10 alt...
CrossFit Steamboat – CFSBMetcon rest day
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) ski/bike 1:00 4x 1 Inchworm + 3 Plank to Downdog + heel pump (x4) 10 childs pose single arm raises 10 glute bridge :30 deadhang 10ea shoulders ski/bike 1:00 10ea knee circles 10 Little Hops 10 Big Hops 4 Alt. Step Ups 2 box jumps :30 deadhan...