CrossFit Steamboat – CFSBMetcon General Warm-up (No Measure) smash calves/shins/hip flexors tippy toe walk calf walk heel walk calf raises lunge hamstring flow 50 singles 5ea stationary lunge taps bent knee hollow 30 lofty singles 6 alt step back lunges slow tempo abmat sit-ups 10 single singl...
CrossFit Steamboat – CFSBMetcon General Warm-up (No Measure) bike/ski :90 up/dog into childs pose slow groiners crab walk ring rows top of ring support deadlift up/dog into childs pose dynamic groiners crab walk kipping ring rows ring dip negatives muscle cleans elbow punches ring row transiti...
CrossFit Steamboat – CFSBMetcon General Warm-up (No Measure) bike/ski 1:00 10 leg swings/leg 10 lateral leg swings/leg 10 up/downs 5 ea single-kettlebell front rack sit-ups 5ea kettlebell windmills- weight on bottom bike/ski 1:00 10 leg swings/leg 10 lateral leg swings/leg 5 pause burpees 5 ea...
CrossFit Steamboat – CFSBMetcon General Warm-up (No Measure) 2x: 10ea single leg raise 5ea single leg crossover 5 v-sit rollover 20 thoracic pushups 10 bw good mornings 10 ring rows row breakdown: leg drive only leg drive + hinge leg drive + hinge + handle + pause 300m row – talk about s...
CrossFit Steamboat – CFSBMetcon General Warm-up (No Measure) lacrosse ball shoulder blades plate ground-to-overheads :30 bent knee hollow hold 3 position lunge stretch progressive bootstrappers plate halo :20 hollow hold 90/90 :20 bottom-of-squat hold hollow rocks plate straight arm rotations...