CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) ski/row green band lat stretch ski/row hip opener on box pvc pass thru pvc around the world behind the neck press pvc back squat box step ups PVC: pausing snatch deadlift shrug highpull muscle hang shrug hang highpull hang muscle ΒΌ ovhd squa...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) bike/ski 1:00 :30 deadhang 10ea shoulder series 10 plank to downdog 10ea single leg raises on the rig + ir/er bike/ski 1:00 :30 lat active 10ea shoulder series 10ea banded chest flies 10ea 90/90 sumo squat + knee drop +seated cossack fold tt...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) bike 1:30 lacrosse ball achillies/calves/shins 10 fast calf raises 5ea sl calf raises – slow 10ea knee circles 10ea kb standing hip flexion 30 singles 15ea single leg singles 20 lofty singles 10 single single double 10 double 2 positio...
CrossFit Steamboat – CFSBMetcon Warm-up (No Measure) Bike/Ski 1:30 foam roll thoracic :30 deadhang 8ea shoulder series – heavier PVC shoulder stretch + activation + lift Bike/Ski 1:30 foam roll lats :30 lat active 8ea shoulder series – heavier hamstring flow barbell warm up: deadli...
CrossFit Steamboat – CFSBMetcon rest day