CrossFit Steamboat – CFSBMetcon General Warm-up (No Measure) Foam roll lats, upper back and hip flexors :30 deadhang 10ea shoulder series single leg raises on the rig up/downs bootstrappers pause burpees – at bottom :30 lat active 10ea shoulder series v-ups pause burpees – at top a...
CrossFit Steamboat – CFSBMetcon General Warm-up (No Measure) bike/ski 1:00 90/90 shin box + lift low/high calf stretch bike/ski 1:00 wtd calf raises db high pull db hip flexion knee circles toe raises little jumps big jumps box step ups box jumps box jump overs pausing clean deadlift shrug hig...
CrossFit Steamboat – CFSBMetcon General Warm-up (No Measure) 2:00 bike/ski 10 PVC pass-throughs 10 PVC good mornings 10 PVC around the world 10 PVC Prone pass-throughs 5 PVC snatch shrug 5 PVC snatch high pull banded 7’s air squats plate squats – hold in front 1:00 bike/ski 10 PVC...
CrossFit Steamboat – CFSBMetcon rest day
CrossFit Steamboat – CFSBMetcon General Warm-up (No Measure) smash calves/shins/hip flexors tippy toe walk calf walk heel walk calf raises lunge hamstring flow 50 singles 5ea stationary lunge taps bent knee hollow 30 lofty singles 6 alt step back lunges slow tempo abmat sit-ups 10 single singl...