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
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) foam roll green band lats/low back/hamstrings/hip flexor row/ski 10ea single leg raises 10ea single leg crossovers 5 v-sit roll over row/ski 7 up/downs 7 plank to downdog :20 quadruped hold 7ea sl bw dl 7 forearm plank to downdog Metcon (Tim...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) ski/bike :30/:30 tippy toe walk heel walk quick calf raises progressive bootstrappers forearm plank to downdog :10 deadhang /:10 lat active /10 lat pull-ups 50 singles 10 single single double 10 double unders deadlift muscle front squat stri...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) foam roll: upper back/glutes/hip flexors/quads flow 3-4x: up/dog to downdog forward fold feet wide- rotate/rotate sumo squat lunge hamstring sumo squat lunge hamstring inchworm Zone 2 (Time) 2 rds through the following: 6 min: Ski Erg every...