CrossFit Steamboat – CFSBMetcon General Warm-up (No Measure) 10 alternating Spiderman stretches 10 alternating scorpion stretches 10 leg swings/leg (front and back) :10 dead hang :10 lat active 10 lat pullups 10 alternating plank reach-throughs 10 single-arm single-leg kettlebell deadlifts/leg...
CrossFit Steamboat – CFSBMetcon General Warm-up (No Measure) bike :20/:20/:20 tippy toe walk/heel walk leg swings deadhang shoulder series plank to downdog bent knee hollow hold banded monster walks bike :30/:30 with band jump rope single leg raises on rig lat active shoulder series forearm pl...
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...