Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) 4 min flow warmup: –:30 sec row –10 alt scorpion –5 up/dog to Childs pose –5 ea Thread the Needle 3 rounds mobility/stablility: –:30 sec shoulder blade lacrosse ball smash –10 ea Ba...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) Movement Prep 1 round: –bike legs only :45 (focus on knees tracking) –20 alt Slow Groiners +downdog –:20 Sec Bear Hold –bike arms only :45 (focus on driving thru the shoulders and having slight...
Steamboat Strength and Conditioning – SSCMetcon Happy Birthday Carissa!!! Warm-up Warm-up (No Measure) Dynamic Warmup: 50′ Skip forwards 50′ Skip backwards 50′ Lateral Shuffle 50′ Lateral Shuffle 50′ Grapevine 50′ Grapevine 1 Round: –10ea Lying Leg Swi...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) 1 round: –:30 sec straight arm row –4 Sumo Inchworm + 4 ea child pose lat pulses –8 up/downs –8 Banded Sit-ups w/ 5 sec decent –10 little hops + 10 Big hops –:30 sec straight leg ro...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) Warmer AMRAP 5 Minutes: –20 Single Unders –4 Up Downs –6ea Lying Leg Crossover –3ea Dynamic 2 position squat holds on rig –10 Glute Bridge Flow; 3 x 10 in each position on ea leg 3 way hi...