CrossFit Steamboat – SSCMetcon Warm-up (No Measure) 50′ walk on toes 50′ walk to toes backwards 50′ walk on heels 50′ walk feet turned out 50′ walk feet turned in 50′ walk on outside of feet :10 sec deadhang + :10 sec lat active + 10 lat pullups 10ea shoulde...
CrossFit Steamboat – SSCMetcon rest day
CrossFit Steamboat – SSCMetcon Warm Up (No Measure) 2rds: 1:00 Row 10 Banded Pull Aparts 5ea shoulder swings 5up/downs 4 alt scorpion 2rds: 1:00 Row 10ea knee circles 10 shin raises 10 calf raises 10 alt box step ups 3rds: 5 bench press – building 5 box jumps/3 box jump overs/2 burpee bo...
CrossFit Steamboat – SSCMetcon Warm Up (No Measure) :30 deadhang 12 ea shoulder series 20 alt childs pose arm lifts 7ea scap wraps :30 lat active 12 ea shoulder series 7ea mooseantlers 5ea scap wrap press + PVC: pass thrus prone pass thrus pausing snatch deadlift shrug highpull muscle behind n...
CrossFit Steamboat – SSCMetcon Warm Up (No Measure) psoas release hip flexor smash 20 deadbug 20 glute bridge 10ea 90/90 + hip flexor 10ea kb lateral lunge 10 bootstrappers 20 birddog 10 tempo air squats 10 straight leg sit-ups 5 tempo back squats 5 back squats 10 jump squats Metcon (Time) Tab...