CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) 10 single leg raises 5ea single leg crossovers 10 Banded Pull Aparts 10 Banded Pass Throughs :20 handstand hold :20 deadhang 10 barbell deadlift tripod tripod knee lift 10 lat pull-ups 10 kip swings 30 single jump rope handstand to headstand...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) 10 strokes leg drive only 10 strokes leg drive +hinge 10 strokes leg drive + hinge + handle 10 stokes row 7 inchworm + up/dog + rotation 7 progressive bootstrappers 7 plank to downdog 5 strokes leg drive only 5 strokes leg drive +hinge 5 str...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) foam roll hip flexors couch stretch 90/90 heel taps lacrosse ball shoulder childs pose straight arm raises coach movements Zone 2 (Time) 32 min amrap: bike 300-600-900-1200.. :20 farmers carry march :20 bent knee hollow 20 ring rows 10ea tur...
CrossFit Steamboat – CFSBMetcon Warm-up (No Measure) foam roll calves and shins 20 tippy toe walk 20 heel walk 10 calf raises – slow decent 10ea single leg calf raises – slow decent 50 singles foam roll lats :30 sec deadhang 10ea shoulder series 10 plank to downdog bike/ski :45 5 d...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) bike 1:00 lacrosse ball pec/shoulder blades prone hamstring hip series with shoulders bike 1:00 (:30 – arms only :30 legs only) 7 up downs :20 quadruped hold 2 pause burpees :10ea floating quadruped hold 2 burpees 3ea quadruped hold wi...