CrossFit Steamboat – SSCMetcon Warm Up (No Measure) foam roll thoracic lay on foam roller – shoulder blade/spine work partner 1- bike partner 2 – 16 walking quad stretch *switch partner 1- bike partner 2 – 16 walking knee squeeze *switch 5 inchworm + scorpion 5ea tabletop rot...
CrossFit Steamboat – SSCMetcon Warm Up (No Measure) bike/ski 1:30 1x lacrosse ball ballerina hollow arch ir/er wrist pinned elbow/shoulder screw 2x 20 thoracic pushups 10 glute bridges 10 side plank rotations 2x 5 tempo ring rows 5 tempo bench press 5 temp box dips + 10 sec hold 5 ea segmented...
CrossFit Steamboat – SSCMetcon Warm Up (No Measure) bike/ski 1:00 lacrosse ball upper traps lacrosse ball shoulder blades :30 deadhang 10 ea shoulder series plank to downdog plank shoulder taps – static/dynamic calf raises shin raises knee circles little hops big hops step ups bike/ski 1...
CrossFit Steamboat – SSCMetcon Warm Up (No Measure) dynamic warmup: 50′ tippy toe walk 50′ heel walk 50′ skip 50′ skip bwd 100′ side shuffle 100′ karaoke 50′ lunge + rotation 50′ inchworm 50′ 3 hops + 3 hops fwd 50′ 3 hops + 3 fwd hop...
CrossFit Steamboat – SSCMetcon Warm Up (No Measure) bike 1:00 lacrosse ball upper traps/shoulder blades 10 up/downs 10 forearm plank to downdog 10 ea 90/90 hip flexor bike 1:00 smash triceps tricep lat stretch on rig 10 up/dog to childs pose 3 pause burpees 10 quad eccentrics barbell : pausing...