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...
CrossFit Steamboat – CFSBMetcon rest day