CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) wrist/forearm stretch 3 plank rocks – strict down + scorpion + worm up x5 16 alt quad stretch 16 alt knee squeeze 16 alt figure 4 10 cat/cow rock back 10 lat pulses right 10 lat pusles left 10 plank to downdog 10ea lying leg swings 10e...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) 50 single unders 20 ostrich walk 20 thoracic pushups 30 single unders 2x 20 wide stance rkbs 20ea single leg glute bridge 20 banded scap pulls coach deadlift *top down *bottom up wod prep: coach wall walk *plank to downdog *plank to pike *pa...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) foam roll flow2-3x up dog to childs pose lat pulses downdog straddle cossack lunge hamstring inchworm teach kb flow *3 dl *3 swings *3 squats *3 press *2 fr lunge *4 plank shoulder taps Zone 2 (No Measure) 12 min AMRAP: 10-12-14-16-18….. Bik...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) walk the 200 – tippy toe heel outside of foot walk backwards up hill jog back 20 ostrich walk 20 thoracic pushups 2x :30 deadhang (lat active second round) 10ea shoulder series + pec fly 10ea db bench press 20ea cross body banded trice...
CrossFit Steamboat – CFSBMetcon Warm-up (No Measure) bike 1:00 banded lateral lunge activation 15 air squats ski :20 pick up pace ski :20 rest x 3 banded lunge – hip flexor 7ea bent knee side plank + hinge 7 jump squats bike :10 sprint :10 x 2 front rack smash 10 elbow plank to downdog b...