CrossFit Steamboat – SSCMetcon Warm Up (No Measure) bike/ski :90 10ea lying single leg raise 10ea lying single leg crossover 5 v-sit roll over 10 plank to downdog 5ea childs pose single arm raises 5ea moose antlers 10ea single leg bw deadlift 5 deadlift to knee 5 deadlift shin to knee 5 pause...
CrossFit Steamboat – SSCMetcon Warm Up (No Measure) lacrosse ball calves/shins/knees 10 strokes leg drive only 10 strokes leg drive + hinge 10 strokes leg drive + arms + pause 10 strokes row 3 position lunge (hip flexor) 5 inchworm + thoracic pushup + scorpion 20 Banded Good Mornings 20 Banded...
CrossFit Steamboat – SSCMetcon Warm-up (No Measure) Bike :30 – arms only 5ea plank to downdog + slow groiner + hip opener 10 knee circles 10 little hops 10 big hops Bike :45 – legs only 5ea pvc lat opener 5ea pvc pec opener 5ea pvc behind the back ir/er 4 alt box step ups Bike 1:00...
CrossFit Steamboat – SSCMetcon rest day
CrossFit Steamboat – SSCMetcon Warm Up (No Measure) head outside: walk a 200 – *walk on tippy toes *walk on heels *walk backwards up hill to 200m mark *walk down hill to 100m mark *jog back to 50m mark and back: 50m walking quad stretch 50m walking knee squeeze 50m walking figure 4 50m f...