CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) foam roll calves/shins tippy toe walk heel walk 10 calf raises 10ea sl calf raises foam roll inner thigh/hip flexors 5ea slow groiners + hip opener + glute activation 10ea kb hip flexion kb psoas 10 up/dog to childs pose 10 slow tempo abmat...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) 1:00 Machine 2x 8 cat cow 8 nerve floss ea 8 reach to the sky touch toes 20 glute bridge (20ea single leg glute bridge) 10ea shoulder rolls :30 goal post hold 20 prone arm raises 20 sumo kb deadlift 20 banded straight arm scap pulls 20 sumo...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) 1 min bike (:30 arms only :30 legs only foam roll quads and hip flexors, shest opener 20 walking quad stretch 20 walking figure 4 20 knee squeezes 10 up downs banded shoulder series 20/20/20 bike 5 syncro burpees partner 343 (AMRAP – R...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) 1 min ski/bike 20 ostrich walk 20 hamstring scoop 20 banded good mornings 1 min ski/bike 5 single dumbbell deadlifts 5 single dumbbell swings 5 single dumbbell shrug 5 single dumbbell clean 10 scorpians 3 plank rocks 3 plank rocks worm down...
CrossFit Steamboat – CFSBMetcon Warm-up (No Measure) 1 min ski erg Lacrosse ball shoulder blades/banded 7’s 10 PVC pass throughs 5 PVC around the world :30dead hang 10ea shoulder series 5ea thread leg under/ swoop over 10 ea ir/er hips :30 lat active 10ea shoulder series 5 air squats 3 m...