CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) walk outside 10 cat/cow 10ea nerve floss 10 reach to sky touch toes 5 up/downs 10 glute bridge 20 thoracic pushups 20 scorpion 3 burpees 10ea single leg raises 10ea single leg crossovers 5 v-sit rollover 3x 50 m jog with sprint starts 3 dead...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) lacrosse ball calves lacrosse ball shoulder blades 20 tippy toe walk 20 heel walk 10 calf raises 5ea single calf raises 30 singles 15 ea single leg jumps sumo squat + knee drop +seated cossack fold front rack stretch on barbell 20 lofty sing...
CrossFit Steamboat – SSCMetcon Warm Up (No Measure) :45 ski :45 row foam roll supine hip/hamstring/shoulder series go thru movements Metcon (No Measure) 30 min for quality: 24/20 Calorie Row/Ski 16 Hike + Russian Kettlebell Swings 24 AbMat Sit-ups 16 Kettlebell Press in Bridge
CrossFit Steamboat – SSCMetcon Warm Up (No Measure) :35 deadhang 12ea shoulder series 6 tempo rings rows 5 jumping pull-ups :35 lat active 12ea shoulder series 6ea stationary lunge taps + pulse 12 straight leg sit-ups 5 mini kip swings 3 kip swings + 3 kipping knee raise – to hip 3 kip s...
CrossFit Steamboat – SSCMetcon Warm-up (No Measure) bike/ski 1:00 wrist stretches 10 forearm plank to downdog 5ea 90/90 + 3 heel tap 10ea adductor squat 10 bootstrappers 10ea side plank rotations 5 air squats bike/ski 1:00 barbell: pausing clean deadlifts shrug highpull muscle tempo front squa...