CrossFit Steamboat – SSCMetcon Warm Up (No Measure) bike/ski 1:00 10 Inch Worm + up dog + scorpion bike/ski 1:00 10 up/downs 10 calf raises 10ea sl calf raises 10 shin lifts 10ea knee circles 10 alt box step ups 5 pause burpees barbell: pausing clean deadlift shrug high pull muscle strict pres...
CrossFit Steamboat – SSCMetcon Warm Up (No Measure) ski breakdown: arms only arms + hinge arms + hinge + squat 10ea single leg raises 10ea single leg crossovers 10 roll over to v-sit 1:00 ski 10 updog to childs pose 10 straight leg sit-ups 10 alt v-ups Metcon (Time) Teams of 2 5 sets: (1:1) 12...
CrossFit Steamboat – SSCMetcon Warm Up (No Measure) flow 2-3x: bike/ski :45 10 plank to downdog 10 alt walking lunges PVC: pass thru around the worlds prone pass thru behind the neck press tall drops -work down to full squat snatch balance – work down to full squat overhead squat barbell...
CrossFit Steamboat – SSCMetcon Warm Up (No Measure) 25-sec Air bike (easy) 25-sec Air bike (moderate) 10-sec Air bike (hard) x3 16 walking quad stretch 16 walking figure four 16 walking knee squeeze 16 lat pulses 16 scorpion 16 plank hi/low calf stretch 10 quad eccentrics 10ea supine banded ps...
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′ lunge walk-arms locked out overhead 50′ lunge walk – torso twist towards forwar...