CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) lacrosse ball shoulder blades/glutes/low back green band low back flow 4-5x up/dog childs pose thread the needle down dog forward fold lateral lunge lunge hamstring inchworm Zone 2 (No Measure) 12mins: 200m Ski 50ft Backwards Crawl 15 Ring R...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) bike/ski 1:00 slow groiners banded monster walks banded glute bridge + abduction bike/ski 1:00 fast groiners air squats jump squats up/downs plank to downdog pike pushups pause burpees After Front Squats HSPU progression primer 3 goblet squa...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) row progression foam roll lats foam roller shoulder/thoracic bent knee side plank hold 10 clean grip deadlifts bent knee side plank + rotation 10 good mornings coach power clean and hang clean power clean + hang power clean (Weight) EMOM 12:...
CrossFit Steamboat – CFSBMetcon Warm-up (No Measure) bike/ski :45 :30 deadhang shoulder series childs pose straight arm reach w/rotation bike/ski :45 :30 lat active shoulder series plank to downdog + pigeon alt lunges db scap wrap + hold alt box step ups ½ kneeling db press box step overs db p...
CrossFit Steamboat – CFSBMetcon rest day