CrossFit Steamboat – CFSBMetcon General Warm-up (No Measure) foam roll upper back row progression 5 inchworms + plank hold + up dog + scorpion pause rowing + row 15 banded pull-aparts +10 banded pass-throughs plank to downdog plank to pike walk box dips+bottom hold donkey kicks top of ring sup...
CrossFit Steamboat – CFSBMetcon General Warm-up (Checkmark) bike/ski 1:00 single leg raises on rig childs pose arm raises with rotation plank to downdog bike/ski 1:00 2 position thoracic/squat rig leg swings forearm plank to downdog straight leg sit-ups db deadlift db swing db clean db press d...
CrossFit Steamboat – CFSBMetcon General Warm-up (No Measure) bike/ski :45 :20 supinated grip deadhang 8ea shoulder series 5 barbell deadlift 5 muscle clean 5 lat pull-ups 5 kip swings 5 plank to downdog 5 tripod 3 tripod knee lift bike/ski :45 :20 supinated grip deadhang 8ea shoulder series 5...
CrossFit Steamboat – CFSBMetcon General Warm-up (No Measure) bike/ski/row :30 jumping jacks up/downs slow groiners tricep/lat stretch bike/ski/row :30 lateral hops pause burpees fast groiners forarm plank to downdog bike/ski/row :30 lateral hops over barbell burpees air squats side plank rotat...
CrossFit Steamboat – CFSBMetcon General Warm-up (No Measure) bike/ski 1:00 pass thru around the world crossbody banded pull-apart bike/ski 1:00 prone pass thru prone A-W-Y PVC: pausing snatch deadlift shrug highpull muscle behind neck press behind the neck tall drops tall drops barbell: shrug...