CrossFit Steamboat – CFSBMetcon General Warm-up (No Measure) leg thru sweep over child pose arm reach with rotation calf stretch weighted calf raises box step ups 30 singles sa db deadlift sa db swing sa db clean sa db press 30 lofty singles sa db snatch sa db alt snatch single single doubles...
CrossFit Steamboat – CFSBMetcon General Warm-up (No Measure) Bike/ski 1:00 single leg raises single leg crossover v-sit roll over Bike/ski 1:00 slow groiners with hip opener Bike/ski 1:00 barbell smash triceps/upper lat rig tricep stretch forearm plank to down dog monster walks straight leg si...
CrossFit Steamboat – CFSBMetcon General Warm-up (No Measure) Foam roll glutes, hamstrings, lats 20 tippy toe walk 20 heel walk 20 ostrich walk 20 hamstring scoop 10 little hips/10 big hops 2X :30 deadhang /lat active 10 each shoulder series 8 SL deadlifts/ SL DB DL 8 Alt box step ups/ jumps 8...
CrossFit Steamboat – CFSBMetcon General Warm-up (No Measure) bike /ski 1:00 supine 3 position shoulder lacrosse ball bike/ski 1:00 quadruped PVC iso hold + lift 2x: 10 plank to downdog :30 bent knee hollow hold barbell: 3 deadlift 3 muscle cleans 3 strict press – slow down 3 deadlift 3 m...
CrossFit Steamboat – CFSBMetcon General Warm-up (No Measure) Bike/Ski 2:00 :30 deadhang 10ea shoulder series hip flexor/hamstring flow :20 quadruped hold :20ea bent knee side plank :30 lat active 10ea shoulders series 90/90 :10ea floating quadruped hold 10ea bent knee side plank +hinge reach t...