CrossFit Steamboat – SSCMetcon Warm Up (No Measure) bike/ski :45 lacrosse ball glutes on the wall lacrosse ball hip flexors 3 pos couch stretch bike/ski :45 12 alt shin box 5ea fire hydrant 5ea fire hydrant + kick back 5ea donkey kicks :20 quadruped hold 12 alt shin box + extension 8ea prone s...
CrossFit Steamboat – SSCMetcon Warm Up (No Measure) leg drive pause row *pause at catch *pause at end of leg drive leg drive pause row + hinge *pause at catch *pause at end of leg drive *hinge/hinge *pause at end of leg drive pause row *pause at catch only row foam roll lats stretch lats bande...
CrossFit Steamboat – SSCMetcon Warm Up (No Measure) bike/ski :45 :20 supinated grip deadhang 15 shoulder flexion – heavy 7 ring row – slow negative negative 7 supine knees to elbows 20 banded bicep curls bike/ski :45 :20 supinated grip lat active 15 shoulder abduction – heavy...
CrossFit Steamboat – SSCMetcon Warm-up (No Measure) 2 min bike/ski 5 Progressive Bootstrappers 10 Plank to downdog 5 slow air squats 5 Bootstrappers 10 Plank to downdog – wide hands 5 air squats 2 rds: pvc lat stretch pvc pec opener pvc behind the back IR/ER banded 7’s Pvc: Pause s...
CrossFit Steamboat – SSCMetcon rest day