CrossFit Steamboat – SSCMetcon Warm Up (No Measure) bike 1:00 20 alt hip flow with heel tap 20 Banded Pull Aparts 20 banded monster walks 5 tempo air squats ski 1:00 5 plank to downdog + 4 shoulder taps 3 plank to pike walk 5 deadlift 5 shrug 5 highpull 5 muscle 3 tall drops 5 power clean barb...
CrossFit Steamboat – SSCMetcon Warm Up (No Measure) :20 deadhang 10ea shoulder series 3 position prone lacrosse ball shoulder :20 lat active 10ea shoulder series 20 tippy toe walks 20 heel walks 10 calf raises 50 single unders 10ea db deadlift 5ea swings 5ea clean 5ea press 30 lofty singles 3e...
CrossFit Steamboat – SSCMetcon Warm Up (No Measure) row warmup: 10 strokes leg drive only 10 strokes leg drive + hinge fwd/bwd (pause at each hinge) 10 strokes leg drive + hinge fwd/bwd (pause at each hinge) + handle 10 strokes pause rowing (at mid shin) 10 strokes row green band lat PNF green...
CrossFit Steamboat – SSCMetcon Warm Up (No Measure) foam roll flow – 3-4x: sumo forward fold inchworm scorpion up/dog childs pose cat/cow downdog sumo forward fold lunge hamstring pigeon Metcon (2 Rounds for reps) AMRAP 12:00 10-15-20-25…. Calorie Bike 25-50-75-100-125ft… Kettlebel...
CrossFit Steamboat – SSCMetcon Warm-up (No Measure) 200 Meter Run Dynamic Warm Up 1x: 10 ea Lying Leg Swing 5 ea Lying Leg Crossover 5 Roll Over V Sit 5 ea Spiderman Lunge + Rotation 10 Plank to Downward Dog + 4 Heel Pumps 10 Plank Hop Up + 3 Thoracic Push-ups Movement Prep/ Workout Prime 1-2x...