CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) bike/ski 1:00 3ea slow groiner with hip opener :30 deadhang 10ea shoulder series 10 ring rows 10ea monster walks 5 slow air squats bike/ski 1:00 :30 lat active 10ea shoulder series 5ea thread leg under/ swoop over 15 seated lat pull-downs 10...
CrossFit Steamboat – CFSBMetcon Warm-up (No Measure) 1 min straight leg row foam roll thoracic thoracic/shoulder series on foam roller 1 min straight arm row foam roll knees 1 min row (20/20/20) 10ea knee circles 10 calf raises 10 toe lifts 10ea db hip flexion 10 alternating box step ups ½ kne...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) 2x 8 cat cow 8 nerve floss ea 8 reach to the sky touch toes 10ea shoulder rolls :30 goal post hold 20 glute bridge (20ea single leg glute bridge) 20 prone arm raises 20 sumo kb deadlift 20 banded straight arm scap pulls 10ea db highpull 10ea...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) bike/ski 1:00 lacrosse ball calves/shins 12ea hi/low plank calf stretch 12ea childs pose lat stretch :20ea bent knee side plank hold bike/ski 1:00 high lat larosse ball/upper traps 6 inchworm + hand walkout 12ea childs pose single arm raises...
CrossFit Steamboat – CFSBMetcon Rest Day