CrossFit Steamboat – SSCMetcon Warm Up (No Measure) :90 bike or row/ski :90 row/ski or bike Foam roll lats green band lat series barbell: clean pause deadlift – bottom up down position hang position hang shrug hang high pull hang muscle strict press tall drops push press hang power clean...
CrossFit Steamboat – SSCMetcon Warm Up (No Measure) 3 position lacrosse ball shoulder 10 calf raises :20 banded RDL hold 7ea banded step over lunges 30 singles 30 singles (front back/side to side) 15 penguin taps 10 plank to downdog 20 shoulder taps 7ea stationary lunge taps 7ea db dl 30 singl...
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 Workout Option 1 Passionfruit (Time) Freedom (RX’d) 30-20-10 Dumbbell Power Cleans (50s/35s) Burpee Over Dumbbells (KG conv: 22.5/15 DBs) Independence 30-20-10 Dumbbell Power Cleans (35s/25s) Burpee Over Dumbbells (KG conv: 15/10 DBs) Liberty 20-15-10 Dumbb...
CrossFit Steamboat – SSCMetcon Warm Up (No Measure) partner 1: :30 straight leg row :30 straight arm row partner 2: slow groiners – open up hip partner 1: 1:00 pause rowing partner 2: lunge, lunge squat Partner 1: 1:00 row partner 2: 5 wall ball front squat 5 wall ball push press 5 wall...