CrossFit Steamboat – SSCMetcon Warm Up (No Measure) bike 1:00 ski 1:00 10 ea leg swings jog 100m 20 banded pull aparts 10 ea sit thru 20 table top rotations run 100m 10ea cross body pull aparts 10ea sit thru pvc: pvc pass thru pvc around the world pausing snatch deadlift shrug high pull muscle...
CrossFit Steamboat – SSCMetcon Warm Up (No Measure) foam roll hip flexors 3 position couch stretch :30 bike – arms only 7 up/dog to childs pose 7 up/downs (focus on bringing feet to hands) :45 bike – legs only 7 cat/cow with rock back 5 pause burpees (still focusing on bringing fee...
CrossFit Steamboat – SSCMetcon Warm Up (No Measure) Row 1:00 – no straps – heels can’t come off footpads lacrosse ball shoulder blades :40 sec deadhang 15 shoulder flexion 3 inchworm 7 swimmers :20ea bent knee side plank Row 1:00 – heels can’t come off footpads la...
CrossFit Steamboat – SSCMetcon Warm-up (No Measure) bike/ski 1:30 foam roll calves/shins 50′ walk on toes 50′ walk to toes backwards 50′ walk on heels 50′ walk to heelsbackwards bike/ski 1:30 foam roll lats/pec 10 plank to downdog 10 alt scorpion :20 sec deadhang bike/s...
CrossFit Steamboat – SSCMetcon Workout Option 1 Trisha Yearwood (Time) Freedom (RX’d) 21-18-15-12-9-6 Burpee to Bar (6in) 50 Single Unders after each set Independence 21-18-15-12-9-6 Burpee to Bar 35 Single Unders after each set Liberty 21-18-15-12-9-6 Up Down 30 Single Unders after each...