CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) Foam roll upper back, lats, hip flexors, quads, shins and calves 10 plank to downdog :10 deadhang + :10 lat active + 10 lat pull-ups 7ea shoulder series – heavier 10ea knee circles 10 calf raises 5ea sl calf raises 10 progressing boots...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) bike/ski 1:00 20 ostrich walk 20 thoracic pushups bike/ski 1:00 2x 20 wide stance rkbs 20ea single leg glute bridge 20 bent over banded straight arm scap pulls 2x 10ea db bench press 20 prone arm raises 20ea cross body banded tricep press co...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) bike/ski 1:00 :30 deadhang 10ea shoulder series 10 up/downs 10ea db deadlift 10ea db high pull 20 lateral hops bike/ski 1:00 :30 lat active 10ea shoulder series 5 pause burpees 10ea db swing 10ea db clean 10 lateral hops over db :30 bike spr...
CrossFit Steamboat – CFSBMetcon Warm-up (No Measure) bike/ski :45 2 postion squat/thoracic on rig bike/ski :45 10ea leg swings (front back/side to side) 10ea supine table top rotations 10 plank to downdog with heel pump pvc pass thru pvc prone pass thru pvc prone behind the neck press quadrupe...
CrossFit Steamboat – CFSBMetcon rest day