CrossFit Steamboat – CFSBMetcon General Warm-up (No Measure) lacrosse ball shoulder blades plate ground-to-overheads :30 bent knee hollow hold 3 position lunge stretch progressive bootstrappers plate halo :20 hollow hold 90/90 :20 bottom-of-squat hold hollow rocks plate straight arm rotations...
CrossFit Steamboat – CFSBMetcon General Warm-up (No Measure) :30 ski/bike :30 unweighted good mornings :30 calf raises – slow down :30 reach, roll, lift :30 bike/ski :30 up-downs :30 table top rotations :30 plank rocks :30 ski/bike :30 burpees :30 shuttle run :30 3 plank rock + strict do...
CrossFit Steamboat – CFSBMetcon rest day
CrossFit Steamboat – CFSBMetcon General Warm-up (No Measure) bike/ski :45 7 up/downs 7 up dog/childs pose :20 plank bike/ski :45 20 plank shoulder taps :20 deadhang 3 plank rocks + strict down + worm up x3 kb deadlift kb hip pops kb russian swings 3 plank rocks + strict down + strict up x3 ren...
CrossFit Steamboat – CFSBMetcon Warm-up (No Measure) row progression :30 sec deadhang 10ea shoulder series rig single leg raise + IR/ER 10ea knee circles 10 toe raises alt box step ups row :30 sec lat active 10ea shoulder series alt single leg v-ups 10 little jumps + 10 big jumps 5 box jumps p...