CrossFit Steamboat – CFSBMetcon General Warm-up (No Measure) lacrosse ball shoulder bike/ski 1:00 10 up/downs pvc pass thru pvc around the world 5 pause burpees bike/ski 1:00 3 burpees pvc lat stretch pvc pec stretch pvc ir/er 3 burpees over the bar PVC: snatch grip pausing deadlift shrug high...
CrossFit Steamboat – CFSBMetcon General Warm-up (No Measure) foam roll lats foam roll calves foam roll shins 50 singles :30 deadhang 10ea shoulder series 10 kb deadlifts 10ea kb bent over rows 30 lofty singles :30 lat active 10ea shoulder series 10 kb deadlifts 10 ea kb high pulls hip pops rus...
CrossFit Steamboat – CFSBMetcon General Warm-up (No Measure) 2rds: :30 bike – moderate pace 16 alt walking quad stretch with pause – opening up hip flexor (walking figure 4) 10 up dog/childs pose (plank to downdog) 2rds: :20 bike – fast pace 10 walking lunges 2rds: 10 sit-ups...
CrossFit Steamboat – CFSBMetcon General Warm-up (No Measure) 2:00 bike/ski 2 position rig squat/thoracic 10 banded monster walk steps 10 childs pose arm raise w/rotation 10 bent knee side plank + rotation Barbell: Romanian deadlifts pausing clean deadlift shrug high pull muscle front squat foo...
CrossFit Steamboat – CFSBMetcon General Warm-up (No Measure) bike/ski 1:00 :30 deadhang 10ea shoulder series 10 little hops 10 big hops 10 knee circles 10 toe raises box step ups kipping ring rows bike/ski 1:00 :30 lat active 10ea shoulder series hollow hold arch hold box jumps ring support mi...